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February 25, 2014

Chickpea and Kale Super Soup

Entered in the All Animals Meatless Monday Recipe Contest, 2013

  • Soup up a chilly day with the mushroom broth and nutritious veggies in this "super soup." Meredith Lee/The HSUS

Serves 6

1 cup (225g) dried mushrooms, crumbled or chopped
5 (1,125ml) cups boiling water 

1 medium to large onion, chopped
3 large cloves garlic, chopped
1 tablespoon cumin
1 tablespoon coriander
4 tablespoons olive oil, divided
1 medium to large potato (or sweet potato), chopped
1 15-ounce (400g) can chickpeas (drained)
2 cups (450g) kale (or baby kale), washed and chopped or torn
1 cup (225ml) unsweetened soy or almond milk, cold
Dash red pepper
1 tablespoon cornstarch
Salt and pepper (white or black) to taste

Pour the boiling water over the dried mushrooms. Cover and soak for 30 to 40 minutes to create stock.

Chop the onion and garlic and sauté them in 3 tablespoons of the olive oil in a large cook pot until the onion is translucent. Add the cumin and coriander and continue sautéing for 1 to 2 minutes.

Pour the mushroom stock over the onion and garlic sauté. Add the potato and chickpeas and bring the soup to a boil. Reduce the heat and simmer for 20 to 30 minutes.

Pour the cold soy or almond milk into a small bowl, and add the remaining tablespoon of oil. Add a dash of red pepper and the cornstarch, and whisk vigorously.

Add the soy milk and corn starch mixture slowly to the soup, stirring as you add. Once fully combined, add the kale, stirring. Cook covered, stirring occasionally, for 10 more minutes.

Salt and pepper to taste. Serve.

This recipe by David Hoenig was an entry in the All Animals Meatless Monday Recipe Contest, 2013.


All figures are per serving (assumes 6 servings).

Calories: 261
Fat: 17 g 
Carbs: 35 g
Fiber: 6 g
Protein: 7 g
Sodium: 437 mg