The rainy days in Vancouver have made me an avid soup lover this season! They are a super comfort food and you can play with so many flavours and healthy ingredients.
This a great soup to make when you’re in a hurry for something delicious, quick and healthy. This vegan treat is high in iron, protein and rich concentration of the antioxidant lycopene. Lycopene is especially important in bone health, cardiovascular health and has anti-cancer properties. The extra dose of garlic will frighten away any cold and flu bugs that may be lurking around:)
Antioxidant Rich Tomato, Spinach and Chickpea Soup
1 medium yellow onion
3 celery stalks
2 carrots
3 garlic cloves
1 Tbsp coconut oil
4 cups vegetable stock
2 tsp tomato paste
1 bay leaf
1 strip lemon peel
1 tsp dried basil
¼ tsp Ancho chili powder (or pinch cayenne pepper)
½ tsp kelp powder (optional)
1 tsp sea salt
1 28oz can diced tomatoes (look for BPA free canned products like Eden brand)
1 28 oz can chickpeas
2 big handfuls spinach
How to make:
Dice onion, carrot and celery into little cubes. In a big soup pot, melt coconut oil over medium heat. Add vegetables and sea salt and cook for 5 minutes.
Meanwhile, mince garlic cloves. Add to vegetables along with tomato paste, basil, bay leaf and ancho chili powder. Stir for 30 seconds and add lemon peel, kelp powder, vegetable stock and diced tomatoes. Bring to a boil, cover and simmer for 5 minutes.
Roughly chop spinach and add to pot along with rinsed chickpeas. Heat for 2-3 minutes and you’re done!
Makes 4-5 servings
Check out other delicious fall soups like Creamy Vegan Butternut Squash with Coconut and Healing Miso and Bean Soup !
Need a little kick in the pants to get your healthy eating back on track?
Download your FREE meal plan, shopping list, and meal prep guide that will save your HOURS in the kitchen and kick start your healthy living.
