Ever find yourself craving something heartier than a soup but not quite as heavy as a stew? Enter the ‘stoup’ – your new favorite comfort food! This Spicy Mexican Black Chickpea Stoup is the perfect middle ground, designed to warm you from the inside out. It’s packed with zesty spices, tender chickpeas, and vibrant veggies that will awaken your taste buds and satisfy your soul. Get ready for a bowl of pure, cozy goodness!
PREP: 15 minutes + overnight soaking | COOK: 26 minutes | YIELD: 6 x 1½-cup servings
Ingredients
• 1 cup / 240 ml black kabuli chickpeas, soaked overnight (or regular chickpeas)
• 1 Tbsp / 15 ml extra virgin olive oil
• 1 onion, halved and thinly sliced
• 1 jalapeño, halved lengthwise and thinly sliced
• ½ red bell pepper, thinly sliced into 2-inch strips
• 2 cloves garlic, chopped
• 1 x 28-oz / 840 ml can no-salt-added diced tomatoes, with juice
• 1 x 7-oz / 210 ml can whole green chilis, drained and thinly sliced
• 2 cups / 480 ml low-sodium vegetable broth
• 1 bay leaf
• ¾ tsp / 3.75 ml sea salt
• ½ tsp / 2.5 ml black pepper
• 2 tsp / 10 ml ground cumin
• 1 tsp / 5 ml chili powder
• ¼ tsp / 1.25 ml dried Mexican oregano
• Optional Accompaniments
• Lime wedges
• Your favorite hot sauce
• Plain low-fat yogurt or dairy-free sour cream
Instructions
1. Drain the soaked chickpeas, place them in a medium pot, and cover with fresh water. Bring to a simmer and cook for 20 to 30 minutes, or until just tender but still firm. Drain and set aside.
2. Heat the olive oil in a large soup pot or Dutch oven over medium heat. Add the onion, jalapeño, red bell pepper, salt, and pepper. Sauté for about 5 minutes until softened.
3. Stir in the chopped garlic, cumin, chili powder, and oregano. Cook for 1 minute more, until fragrant.
4. Add the cooked chickpeas, green chilis, diced tomatoes with their juice, vegetable broth, and the bay leaf to the pot. Stir to combine.
5. Bring the stoup to a simmer and cook for about 20 minutes to allow the flavors to meld together. Remove the bay leaf before serving.
6. Ladle into bowls and serve hot with a wedge of lime, a dash of hot sauce, and a dollop of yogurt, if desired.
Nutritional Information
• Per 1½-cup 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
Pro Tips
• In a hurry? Substitute the dried chickpeas with two 15-oz cans of black or regular chickpeas, rinsed and drained. Add them in Step 4 and simmer for just 10-15 minutes.
• Control the heat by removing the seeds and membranes from the jalapeño for a milder flavor, or leave them in for an extra kick. You can also add a pinch of cayenne pepper with the other spices for more fire.
• For a deeper, smoky flavor, roast the red bell pepper under the broiler until the skin is blistered. Peel, slice, and add as directed.
• This stoup tastes even better the next day! Store leftovers in an airtight container in the refrigerator for up to 4 days. The flavors will continue to meld and deepen.
FAQ
Q: How can I add more plant-based protein to this stoup
A: To boost the protein, consider adding a can of rinsed black beans or pinto beans along with the chickpeas in step 4. You could also stir in some cooked quinoa near the end of cooking or serve the stoup over a bed of brown rice for a complete protein source.
Q: Is this Mexican chickpea stoup vegan
A: Yes, the stoup itself is completely vegan as it contains no animal products. To keep the entire dish dairy-free and vegan, simply use a plant-based sour cream or a dollop of unsweetened coconut or cashew yogurt as a topping instead of regular dairy yogurt.
Q: Can I use different vegetables in this recipe
A: Absolutely. This recipe is very flexible. Feel free to add other vegetables like corn, zucchini, or diced sweet potatoes. Sauté them with the onions and peppers in step 2 until they begin to soften. Leafy greens like spinach or kale can also be stirred in during the last 5 minutes of simmering until wilted.
Q: How long does this vegetarian stoup last and can I freeze it
A: This stoup stores wonderfully and the flavors deepen overnight. Keep it in an airtight container in the refrigerator for up to 4 days. For longer storage, you can freeze it for up to 3 months. Thaw it in the refrigerator before reheating gently on the stovetop.
