This vegan, gluten-free recipe for Pantry Peanut Butter & Chickpea Soup relies on nutritious staples that you probably have in your kitchen right now. This bubbly brew is made with canned chickpeas, canned tomato sauce, all-natural vegetable broth, peanut butter, boil-in-a-bag brown rice, bell pepper, onion and garlic, and spices. It’s hearty, creamy and delicious, and your family will love every comforting spoonful.
With growing concerns about the spread of the Coronavirus and its devastating impact on our most vulnerable citizens, many of us are staying home and laying low. There’s been quite a bit of buzz online and elsewhere about what to stock in your Quarantine Kitchen (AKA pantry, fridge, and freezer) … and as a registered dietitian, my recommendation has focused on nutrition, versatility, and how easily your everyday staples can be turned into healthy meals and snacks.
I created this recipe for Peanut Butter & Chickpea Soup many years ago when Josh and Simon were young. It was one of those soups my family loved, because it was filling, satisfying, and comforting. Last week when my stress meter was starting to run in the red zone, I decided to make it again. I had just done a big shop and had everything on hand, so voila, this recipe is now back in out lives. I did make a few modifications to the recipe by swapping the farro for brown rice and by adding turmeric.
This recipe is good for the body, spirit, and soul.
The recipe yields 9 cups, so if you’re cooking for a crowd or need a recipe to last a few days, this is the soup for you.
- 4 teaspoons extra virgin olive oil, divided
- 1 small onion, cut into ¼-inch dice (about 1 cup)
- 1 medium red or orange bell pepper, cut into ¼-inch dice (about 1½ cups)
- 2 cloves garlic, minced
- ½ teaspoon turmeric
- ½ teaspoon ground cumin
- ½ teaspoon chili powder
- ¼ teaspoon curry powder
- ¼ teaspoon ground cinnamon
- ¼ teaspoon celery seed
- ⅛ teaspoon freshly ground black pepper
- One 32-ounce container all-natural vegetable broth
- One 15-ounce can tomato sauce
- 1½ cups cooked brown rice (I used boil-in-a bag)
- One 15-ounce can Garbanzos (AKA chickpeas), drained and rinsed, ¼ cup set aside for garnish
- ⅔ cup creamy peanut butter
- Roasted peanuts, chopped, optional
- Fresh cilantro, optional
- Heat 3 teaspoons of the oil in a large Dutch oven or saucepan over medium heat. Add the onion and cook, stirring frequently, until softened, about 7 minutes. Add the remaining 1 teaspoon of oil and the bell pepper and garlic and cook, stirring frequently, until the pepper softens, an additional 5 to 7 minutes.
- Sprinkle in the spices and cook 1 minute, stirring frequently. Stir in the broth and tomato sauce. Cover, raise the heat, and bring to a boil. Reduce the heat and simmer, covered, until the flavors meld, about 15 minutes.
- Add the rice, chickpeas, and peanut butter and stir well until the peanut butter melts into the soup. Warm through. Season with kosher salt and pepper to taste. Top each serving with a few chickpeas and chopped peanuts and cilantro as desired.
If you’re hunkering down at home, take the time to organize your spice cabinet. I’m not sure I’ll ever be this organized again, but right now it feels great.
For more ideas on what to make from pantry staples, check out this recipe collection!