Good & Good For You Soup

Tuesday, February 25, 2014

Here in the Midwest our brief warm spell has ended and we're back to another week of freezing temperatures. Which means I can get away with making soup for just a little while longer, right? So grab a stock pot and get ready to make some really tasty (and healthy) soup.

Tunisian Chickpea Stew
(serves 6)

1 T olive oil
2 cups chopped yellow onion
1/2 tsp. salt
2 T minced fresh garlic
1 or 2 chiles, minced
2 tsp. ground cumin
2 tsp. ground coriander
1 tsp. caraway seeds (whole or ground)
1/2 tsp. ground black pepper
4 cups peeled and cubed sweet potatoes (OR butternut squash)
1-2 cups water or vegetable broth
1 bell pepper (red, orange, or yellow) diced
1 15 ounce can chickpeas, rinsed and drained
1 15 ounce can diced tomatoes ( I like Hunt's fire roasted)
2 T soy sauce
1/3 cup chopped fresh cilantro
1-2 cups chopped kale
1/4 cup golden raisins for a bit of sweetness (optional)

1. In a soup pot on medium heat, warm the oil. Add the onions and salt, cover, and cook until the onions soften about 7 minutes, stirring occasionally.

2. Add the garlic, chiles, cumin, coriander, caraway, and black pepper and cook for another 2 minutes, stirring often. Add the sweet potatoes and stir to coat with the spices. Add the water and stir well. Cover, bring to a simmer, and cook for 7 minutes.

3. Add the bell peppers, cover, and gently simmer for another 7 minutes. Stir in the chickpeas, tomatoes, soy sauce, raisins, and cilantro and simmer until the potatoes are quite tender. If the stew is gently simmered for an extra 15-20 minutes, the flavors will develop and mellow. Add the kale during the last 5 minutes and season to taste.

Serving Ideas: Garnish with feta cheese and olives or serve with whole wheat pita bread. Serve on couscous or brown rice and top with toasted almonds and/or hard-boiled eggs.

Recipe adapted from the Moosewood Restaurant Cooking for Health cookbook.


  1. That stew looks divine! Oooh, my sick and achy self wishes I had a bowl of that right now! Mmmm!

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