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–+ servings
Spicy Mexican Black Chickpea Stoup – vegetarian recipe
Stav Kogan

Spicy Mexican Black Chickpea Stoup

A hearty and comforting 'stoup' – the perfect middle ground between soup and stew. This Spicy Mexican Black Chickpea Stoup is packed with zesty spices, tender chickpeas, and vibrant veggies to warm you from the inside out.
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Prep Time 15 minutes
Cook Time 26 minutes
Total Time 41 minutes
Servings: 6 serving
Calories: 134
Ingredients Method Nutrition

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 (28.4 fl oz) can no-salt-added diced tomatoes, with juice
  • 1 x 7-oz / 210 ml (7.1 fl oz) can whole green chilis, drained and thinly sliced
  • 2 cups (480 ml) low-sodium vegetable broth
  • 1 bay leaf
  • ¾ tsp (3.75 ml / 0.1 fl oz) sea salt
  • ½ tsp (2.5 ml / 0.1 fl oz) black pepper
  • 2 tsp (10 ml) ground cumin
  • 1 tsp (5 ml) chili powder
  • ¼ tsp (1.25 ml / 0 fl oz) dried Mexican oregano
  • Optional Accompaniments
  • Lime wedges
  • Your favorite hot sauce
  • Plain low-fat yogurt or dairy-free sour cream
  • 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.

Method
 

  1. Drain the soaked chickpeas, place them in a medium pot, and cover with fresh water.
  2. Bring to a simmer and cook for 20 to 30 minutes, or until just tender but still firm.
  3. Drain and set aside.
  4. Heat the olive oil in a large soup pot or Dutch oven over medium heat.
  5. Add the onion, jalapeño, red bell pepper, salt, and pepper.
  6. Sauté for about 5 minutes until softened.
  7. Stir in the chopped garlic, cumin, chili powder, and oregano.
  8. Cook for 1 minute more, until fragrant.
  9. Add the cooked chickpeas, green chilis, diced tomatoes with their juice, vegetable broth, and the bay leaf to the pot.
  10. Stir to combine.
  11. Bring the stoup to a simmer and cook for about 20 minutes to allow the flavors to meld together.
  12. Remove the bay leaf before serving.
  13. Ladle into bowls and serve hot with a wedge of lime, a dash of hot sauce, and a dollop of yogurt, if desired.
  14. In a hurry? Substitute the dried chickpeas with two 15-oz cans of black or regular chickpeas, rinsed and drained.
  15. Add them in Step 4 and simmer for just 10-15 minutes.

Nutrition

Calories: 134kcalCarbohydrates: 22gProtein: 4gFat: 28g

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