Peanut Butter and Chickpea Soup
Recipe type: Soup
Serves: 6
Making the switch from the original chicken called for in the recipe to chickpeas was easy. Just open a can, rinse and drain, and voila, a vegetarian (and vegan) soup! If you don't have farro on hand, by all means, use the ¾ cup instant brown rice from the original. You could even switch to quinoa or wild rice.
  • 1 tablespoon canola oil
  • 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
  • One 32-ounce container all-natural vegetable broth
  • One 15-ounce can tomato sauce
  • ½ teaspoon curry powder
  • ½ teaspoon ground cumin
  • ¼ teaspoon chili powder
  • ¼ teaspoon ground cinnamon
  • ¼ teaspoon celery seed
  • ⅛ teaspoon freshly ground black pepper
  • One 15-ounce can Garbanzos (AKA chickpeas), drained and rinsed
  • ⅔ cup creamy peanut butter
  • ½ cup 10-minute farro
  • Roasted peanuts, chopped, optional
  1. Heat 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 bell pepper and garlic and cook, stirring frequently, until the pepper softens, an additional 5 minutes.
  2. Stir in the broth, tomato sauce, curry powder, cumin, chili powder, cinnamon, celery seed, and pepper. Cover, raise the heat, and bring to a boil. Reduce the heat and simmer, covered, until the flavors meld, about 15 minutes.
  3. Add the chickpeas, peanut butter, and farro and stir well until the peanut butter melts into the soup. Cover, return to a simmer, and cook until the farro is tender, about 10 minutes. Season with kosher salt and pepper to taste. Top each serving with peanuts as desired.
Each serving has 35% vitamin A, 80% vitamin C, 10% iron
Nutrition Information
Serving size: (1 generous cup) Calories: 310 Fat: 15g Saturated fat: 2.5g Carbohydrates: 34g Sodium: 670mg Fiber: 7g Protein: 12g
Recipe by Lizs Healthy Table at