Chickpea & Vegetable Soup With Crunchy Peanut Butter & Walnut Croutons
This hearty and colorful soup is perfect as a side dish to a meal or as the main course. Herb-toasted walnuts and a touch of crunchy peanut butter create a soup bursting with flavor.
Gluten Free
Low Sugar
All of our recipes are oil free and vegan.
Yield: 6 servings
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
Earn your plant-based nutrition certificate
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.
You Might Also Like
Copyright 2021 Center for Nutrition Studies. All rights reserved.
