Wednesday, August 22, 2018

Cheap Eats: Chickpea Soup

It's time for my world famous chickpea soup.  Okay, maybe regionally famous?

Truthfully, I have served this soup to many friends and relatives who would categorize themselves as meat eaters.  Nearly every single one of them has given this soup two enthusiastic thumbs up!

I created this recipe probably 20 years ago.  I love the flavor of rosemary and lots of garlic.  This soup features both flavors in a base of chickpeas and tomatoes.  The result is a flavorful, colorful, healthy bowl of goodness that will keep you feeling satisfied and full for hours!  It contains not an once of cholesterol, but does have 17.6 grams of protein and 12 grams of fiber per  1 1/2 cup bowl!

Carrots, celery, onion, garlic, and spices!
 Here are the basic ingredients for the soup:  

carrots, celery, onion, garlic, rosemary, no salt seasoning, and Italian seasoning.  

We'll add these to water, a large can of crushed tomatoes and 4 cups of chickpeas.

Let's walk through the specifics.  

Chickpea Soup
10 – 12 servings
8 quarts

·      4 cups raw chickpeas (rinsed and sorted)
·      3 cups carrots – diced
·      1.5 cups celery – sliced
·      2 cups onion – chopped
·      4-5 cloves garlic – finely chopped (I like a LOT of garlic!)
·      1 large can – crushed tomatoes (I use a no salt brand)
·      1 Tbsp. Italian seasoning
·      1 Tbsp. Dried Rosemary
·      1 Tbsp. no salt seasoning ( I like Trade East Zesty Country)
·      10 cups water
·      Fresh cracked black pepper – to taste

Rinse and sort the chickpeas.  If using a pressure cooker or slow cooker, go ahead and add to the pressure cooker.  If using stovetop method, soak the beans overnight in 10 cups of water.  These beans expand a LOT when soaked.  So, be sure to use a large enough container when soaking.  The next morning, drain off soaking water before continuing with the recipe.    

Chop veggies and add to pot.  Add the seasonings.  Add the water at the end, so that you don’t overfill your pot.  This recipe fills my 8 quart pressure cooker exactly up to the maximum fill line.  

Pressure cooker:  30 minutes with natural pressure release.

Slow cooker:  4-5 hours on high or 8 hours on low.  This fills an 8 qt. crockpot to the top.  If using a smaller slow cooker, then cut the recipe in half. 

Stove top:  Bring to boil and then simmer for 90-120 minutes until beans are soft and veggies are tender. 

Pass the pepper, so that guests can add freshly cracked black pepper to their individual taste. 


You may download a PDF of the recipe at this link

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