EAT FRESH & FEEL GOOD
Nutritional Therapy and Feel Good Food
Lucie Simon BA, Dip NT, mBANT
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 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)
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.