PREP: 15 minutes + overnight soaking of chickpeas | COOK: 26 minutes | YIELD: 6 x 1½-cup servings
Are you wondering what a stoup is? It’s a combination of a soup and stew and that’s just what this spicy Mexican dish is. Heartier than a soup, but not as thick as a stew, it’s the perfect dish to warm up your body and wake up your taste buds.
1 cup (240 ml) black kabuli chickpeas, soaked overnight in plenty of water, drained and rinsed (use regular chickpeas if you cannot find black kabuli)
1 Tbsp (15 ml) extra virgin olive oil
1 onion, halved and thinly sliced
1 jalapeo, halved lengthwise and thinly sliced
½ red bell pepper, thinly sliced into 2-inch strips
¾ tsp (3.75 ml) sea salt
½ tsp (2.5 ml) black pepper
2 cloves garlic, chopped
2 tsp (10 ml) ground cumin
1 tsp (5 ml) chili powder
¼ tsp (1.25 ml) dried Mexican oregano
1 x 7-oz (210 ml) BPA-free can whole green chilis, drained and thinly sliced
1 x 28-oz (840 ml) BPA-free can no-salt-added diced tomatoes, including their juice
2 cups (480 ml) low-sodium vegetable broth, gluten free if necessary 1 bay leaf
Plain low-fat yogurt
Drain soaked chickpeas, place them in a medium pot and cover with plenty of water. Simmer for 20 to 30 minutes or until just tender but still firm to the bite. Drain.
Heat olive oil in a large soup pot or Dutch oven on medium. Add onion, jalapeo, red bell pepper, salt and pepper, and cook about 5 minutes or until soft. Add garlic, cumin, chili powder and oregano, and cook for about 1 minute longer. Add chickpeas, green chilies, chopped tomatoes plus juice, vegetable broth and bay leaf. Simmer for about 20 minutes to let flavors combine. Ladle into bowls and serve with a wedge of lime, hot sauce and a dollop of yogurt, if desired.
NUTRITIONAL VALUE PER SERVING:
Calories: 134 | Calories from Fat: 28 | Protein: 4 g | Carbs: 22 g | Total Fat: 3 g | Saturated Fat: 0.4 g | Trans Fat: 0 g | Fiber: 4 g | Sodium: 324 mg | Cholesterol: 0 mg