Take control of your health: Learn more about our Plant-Based Nutrition CertificateLearn more about our Plant-Based Nutrition Certificate
Recipes » Soups » Chickpea & Vegetable Soup With Crunchy Peanut Butter & Walnut Croutons
CNS Logo
Chickpea & Vegetable Soup With Crunchy Peanut Butter & Walnut Croutons

What You'll Need


SOUP

1 red onion, diced

2 celery stalks, small dice

2 carrots, small dice

1 tsp ground cumin

1 tsp ground coriander

1 tsp turmeric

2 cloves garlic, crushed

1 cup red lentils, rinsed

1 ½ cups cooked chickpeas

4 cups vegetable broth

3 Tbsp crunchy peanut butter

2 zucchini, small dice

1 large sweet potato, small dice

1 Tbsp tamari or low sodium soy sauce

WALNUT CROUTONS

½ cup walnuts

1 tsp tamari or low sodium soy sauce

1 Tbsp nutritional yeast

¼ tsp onion powder

¼ tsp garlic powder

¼ tsp sea salt


How to Make It


SOUP

1 In a heavy based pan, saute the onion, celery and carrots in a little water or broth.

2 Cook over a medium heat for 5 minutes.

3 Add the spices and garlic and a splash of water and cook for a further few minutes.

4 Add the lentils and chickpeas along with the broth. Mix well, then stir in the peanut butter, sweet potato and zucchini.

5 Bring to a boil, turn down to a low simmer and cover. Cook for 25 minutes.

6 Stir in the tamari or soy sauce and adjust seasonings to taste.

7 Serve topped with some walnut croutons (optional).

WALNUT CROUTONS

1 Preheat oven to 275 degrees F.

2 Place the walnuts in a mixing bowl. Drizzle with tamari or soy sauce and stir to coat nuts.

3 In a separate bowl mix together all the other ingredients.

4 Sprinkle over the nuts and stir to combine.

5 Spread the nuts onto a parchment lined baking sheet and roast for 5-10 minutes or until crisp taking care that the nuts don’t burn.

Copyright 2019 Center for Nutrition Studies. All rights reserved.

We’ve partnered with renowned online education provider eCornell, to offer a revolutionary program to help you understand the importance of diet and nutrition for your life. In a few short weeks arm yourself with the knowledge you need to improve your overall health, learn new skills, or even inspire a career change. Hear what people are saying.

100% online, work at your own pace
Attentive and interactive learning team
Science-based foundation
A trusted credential

Sign up for our free newsletter

Inspiring articles and recipes in your inbox