Spinach, Chickpea, and Tomato Soup | Oil-Free, Plant-Based

A tasty soup that takes 25 minutes to make.

INGREDIENTS

• 1 Yellow Onion
• 1 Carrot
• 1 cup chickpeas
• 1 cup baby spinach
• 1 can diced tomatoes (14.5 oz)
• 1 tsp garlic powder
• 1/2 tsp chili flakes (optional, for spice.)
• 1 1/2 cups rotini (pasta)
• 4 cups of water
• 1/2 cup frozen corn

INSTRUCTIONS

1. Dice the onion and carrot into small (approx. 1 cm) pieces. Add 1/2 cup of water to a large pot. Bring to a gentle boil over medium heat then add the onion, carrot. Cook for 3 to 5 minutes or until the onions have softened and the water has mostly evaporated. Stir in the chickpeas, tomatoes, frozen corn, garlic powder, and chili flakes, and add in the remaining 3 1/2 cups of water. Continue to cook for 5 minutes more on medium/high heat.
2. Transfer about half of the chickpea and vegetable mixture to a high powered blender. Blend the chickpea and vegetable mixture until mostly smooth. Transfer it back to the pot and stir to combine.
3. Bring the soup to a gentle boil and stir in the pasta. Cook the pasta for about 7 minutes or until al dente.
4. Remove the soup from the heat and stir in the spinach until wilted. Season the soup with additional salt if needed.

Watch this soup being prepared in this video, here: “What I Ate Today on A Low Calorie Density Diet”