Plate Soups

Soup season: aromatic carrot-tomato with chickpeas and spinach!

Since childhood I am a complete fan of soups. I was called a “soup kid” when I was little as it was a dish I could eat from breakfast till supper.Generally, my parents could not complain for my appetite. Except milk and some type of dish with beans, I was happy to eat. Until now, soups belong to my favorite lunch options.
Over the winter, I eat soups even more. It’s a perfect way to warm up. In order to give it even stronger warming up effect, I use lots of spices. Turmeric, cumin, garlic, ginger, piri piri or cayenne pepper- you have a wide variety of choices. Soups are very healthy, simple options and should be present in your meal planning.
This one is very simple, yet, tasty and nutritious.

 

Ingredients:

  • 2 onions
  • 5 big carrots (if you have them small, use 1 or 2 more)
  • around 300 ml of tomato puree “passata”(I but them in the glass jar, no cans)
  • 250 gr of cooked chickpeas
  • 5 glasses of water (or home, pre-cooked vegetables bullion)
  • 200 gr (around a full cup ) of fresh/baby spinach
  • 2 cloves of garlic
  • 3 tablespoons of coconut oil
  • 2 tablespoons of virgin olive oil
  • spices: 2 teaspoons of Himalayan salt (in crystals- if you use powdered one, use less and adjust the taste after cooking), black pepper, 1-2 teaspoons of cumin (start with one, and after you blend the soup you can add more. Cumin has very characteristic aroma, so check how much you like it), 2 teaspoon of turmeric powder, 1 teaspoon of ginger powder, one or two pinches of cayenne pepper or piri-piri

Chickpeas- you should soak them in water the evening before, over the night and cook separately as it take some time until they are cooked. You can use a precooked chickpeas – but try to buy them in the glass jar (avoid cans) and check if they are prepared with no preservatives.

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As mentioned with other soup recipe, as a base for my soups I use slowly cooked onions. I don’t fancy soups made on meat bullion. I never use any type of artificial bullion as it is full of preservatives and chemicals which are simply very bad for us (i.e. mono-sodium glutamate which you should definitely stop using completely. It is usually added into instant soups and instant bullions.)

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  • Slowly cook onion in hot coconut oil, until soft and translucent. Keep stirring and adjusting the flame so that the onions cook, but do not let it brown.
  • Cut carrots into pieces and add to onion. Stir it and simmer it over a low heat for a few minutes.
    Add water (or home-made vegetable bullion) and spices: Himalayan salt, pepper, turmeric, ginger, cumin, pinch or two of piri piri pepper or cayenne pepper. Cook until carrots are soft.

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  • Add tomato puree (passata) and cook for another 10 minutes. Blend it. Add cooked chickpeas to a creamy soup (don’t blend the chickpeas).

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  • Taste adjustment- once all the ingredients are blended, and you added chickpeas, you can see if you would like to add some more spices. As I like cumin very much, I would usually add a pinch or two additionally to make the taste stronger with cumin. But I suggest you try it by yourself, and decide if you fancy more vivid taste with spices.

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  • In the meantime heat 2 Tbsp of olive oil on medium high heat. Add the garlic and sauté for 30 seconds, and add fresh spinach. Turn it over in the pan so that you coat more of it with the olive oil and garlic. Do this a couple of times and cook for 2 minutes. Serve the soup with spinach on the top.

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