TOMATO AND CHICKPEA SOUP WITH QUINOA

Benefits: Quinoa is ranked high amongst healthiest foods for good reason. It is gluten-free, high in protein and one of the few plant foods that contain all nine essential amino acids, therefore highly beneficial part of a vegetarian and vegan diet. Quinoa is also high in fiber, magnesium, B-vitamins, iron, potassium, calcium, phosphorus, vitamin E and various beneficial antioxidants. And last but not least, is also a valuable source of anti-inflammatory Omega 3 fats. So I hope this encourages you to switch up your rice or couscous for quinoa now and again. 

 

This is a simple soup made from mostly store cupboard items. It’s my go to, when I don’t have much food in, and am in need some warmth and spice, and a little cheering up. 

 

1tsp coconut oil/ olive oil

1 cup chickpeas

1 can plum tomatoes

1 onion

1 clove garlic

I thumb size ginger, grated

1tsp cumin seeds/ powder

1/2 tsp nigella/ fenugreek seeds (optional)

I tsp turmeric

1 tsp veg stock (I use Marigold bouillon)

1 handful spinach (fresh, or frozen)

1 handful coriander (fresh)

1 cup quinoa

Salt and pepper (to taste)

 

Method:

  • Place tsp oil in a saucepan, add the spices and fry on medium heat for 30 seconds,

  • add the onion and ginger to the pan, keep the heat low and gently simmer until translucent.

  • Add the tinned tomatoes, and fill the can up with boiling water and stock, pour this over the tomatoes.

  • Drain off the chickpeas and add to the pan. Bring up the heat to a boil, then turn down again and simmer, lid off for 15 mins.

  • Squash the tomatoes against the side of the pan to break them down a bit. I like to keep them rustic though (Or just use ready chopped tomatoes).

  • Meanwhile, prepare the quinoa. Wash grains in a sieve, under a tap (which removes enzymes, ensuring the cooked quinoa won’t have a bitter taste).

  • Place in a pan with a cup and half of boiling water and simmer for 15/20 mins, until water is absorbed and grains fluffy. 

  • Once soup is ready, add in a handful of spinach and coriander, stir in and allow to wilt. Place a spoon of quinoa in the base of a bowl and pour over 2 or 3 ladles of soup.

  • Scatter a few coriander leaves on top. A spoon of yoghurt, a squeeze of lemon and crack of black pepper would work well here, but not essential.

  • This soup tastes even better the next day, and lasts in fridge for up to 5. 

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