I love this go-to recipe – so easy and its using canned goods. Fiber, lycopene, protein and more! This easy dish might become YOUR go-to weekday dish.
Spicy, yummy comfort food. You got this!
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[Music]
hey everyone so today we need a five
minute soup because my husband has a
meeting in like 25 minutes and it needs
to be plant-based so the goal today is
to put together a soup that um has a lot
of nutrients in it but actually comes
from a can so it can you can do this and
just watch how this is going to be the
other piece of this is my husband
suggested that maybe not everyone has an
immersion blender or a blender in their
house so we’re going to make a chickpea
Tom soup with some different spices I’m
going to show you how you can Flex that
to get us started though we’re going to
use a can of chickpeas normally I would
probably try to do this in a blender um
and do this at the very end but we’re
going to save my husband’s idea of just
kind of mashing them and kind of getting
them started will give us um some
breakdown he likes whole chickpeas I
kind of like bits in pieces and more of
a puree so you can do this any way you
want but pretty much I mash them um and
as we go through this there’s also some
things I can do on the induction cook
top that you can’t do on electric stove
top or gas grill so if you see things
that I’m doing on my cook top maybe not
do this at home unless you have an
induction cooktop um so the next thing
we’re going to add is a can of really
tomato soup um you want to go with low
sodium and make sure that there’s not
any high
fructose syrup in it but the great thing
about canned tomatoes canned tomato soup
whatever brand you use is you need the
lopine from the uh cooked tomatoes so
you know we’re just going to add that in
there it just sounds so gross doesn’t it
but I’m telling you it’s going to be a
wonderful soup for your lunch five
minutes plus a
topping so we have that and now we’re
going to add because you know if you’re
eating plant-based you should have a
carton of vegetable broth in your
refrigerator so we’re going to add just
a little bit of
that and maybe a little bit more you can
probably measure in a can but I’m just
winging it today and now we’re going to
I’m going to put it on high just cuz I
can you would probably on a gas stove
Crank It Up that’s cool and then we had
some leftover protein almond cashew milk
I know y’all are going to say this
sounds so gross but it’s going to add
what would essentially be cream if I was
doing this the way I would have made
this soup in 20
19 at 18 before we were on this journey
so now we’re just going to crank it up
we’re going to let it cook and I’m going
to talk about the different spices of
how we’re going to make this soup even
better so you have a base for a soup now
now you can go lots of different ways
you can look in your spice Pantry go to
your local Spice Shop and you can go
Indian with pouch FR I had that I had K
Masala one of my favorites is Barbara
which is which is I think Afghan but
don’t quote me on that but it’s
definitely Middle Eastern this is all I
have left of it and it is really potent
so um that is probably what I’m going to
do today just to use it up so I can get
some more and the other thing what we’re
going to do is we’re going to top
this while this is coming to a boil with
a
topping that this is what you do to get
even more protein and B12 in your diet
is you’re going to take some nutritional
yeast on this one we’re going to blend
cultures and I’m going to just put in a
little bit of
Indian uh of the uh cot Masala we’re
going to add some sesame
seeds that’s the end of those I can fill
that up and then a nut okay so pretty
much it is yeast it is a nut it’s a
spice and a seed when we’re making these
toppings and the great thing about
having an induction cook top a cat and a
dog in the kitchen is it doesn’t burn
off you can just wipe it it’s
amazing so we’re just going to cook cook
that so it makes kind of
a creamy tomato
with
chickpea with some
Barbera so one thing to think about if
you’re thinking about going plant-based
you’re going to be experiencing a lot of
different Cuisines and so as you work
through plant-based it’s you’re going to
be you know trying some things you may
like or not like or blending cultures
like I did today with some barara and
some
Indian you’re going to expand your
palette it’s really cool it’s like
taking a trip around the world I’m going
to try to mash it just a little bit more
but this is one of my favorite go-tos
like you can take two cans and some
spice now I’m going to make it a little
M little um textur and leave some whole
beans cuz that’s how my husband likes
them if I was making this for me I would
use an immersion blender and Stir It Up
you can also serve this
over some uh brown rice if you want or
some quinoa or some cuscus if you just
need a little something
extra I will tell you the Gara is spicy
don’t let anyone fool you it depends on
which variety you get but we like spicy
we’re from
Texas okay so there we go the soup is
ready and turn that off I’m just going
to shake up this topping so it’s all
about layering flavors when you’re doing
plant-based we get our flavors from
plants it’s not all about the goose fat
I can tell you that used to be for me
but not so we’re going
to scoop it into a
bowl we’re going to
take hopefully I have here we
go and we’re just going to decorate a
little bit and then you’ll get some a
little added flavor and we’re just going
to add some prettiness to
it and if I wasn’t trying to keep this
at a 5 minute video I should have had my
cilantro ready to go and I would put
some Greenery on it because the cilantro
gives it a nice flavor and um and then
also some Greenery it’s layering flavors
it’s layering colors it’s experiencing
different Cuisines and then trying to
make it fast as well so I hope you
enjoyed this short video this is a quick
lunch that anybody can do and all you
need is a spoon and a masher and you got
it all right thanks for joining
oh
[Music]