Ask anyone that knows their beans, especially vegans, just how nutritious and delicious chickpeas are, and they are low in fat! One cup contains 269 calories and a whopping 14.5 grams of protein with only 4 grams of fat. In addition, if you are looking to increase your fiber, chickpeas contain 12.5 grams along with 80.4 mg of calcium and nearly 80 mg of magnesium.
Chickpeas contain all nine essential amino acids which make them a complete protein, necessary building blocks that keep bodies functioning properly.
And, with the spinach, this soup is one of the healthiest in my repertoire and is also fantastic when you have a cold or flu.
I am often asked how do I have the time to make soup when in reality, soup is one of the quickest meals to come together, especially if you use a pressure cooker.
This yummy soup went from raw ingredients to bowls in less than 40 minutes (I used a traditional pot on a cooktop) and the leftovers are almost as good as the first servings.
The key in this recipe is to use red lentils, green lentils just don’t seem to work as seamlessly with these ingredients. You can omit the potatoes, but they definitely add another tasty dimension to the finished dish.
Italian Wedding Soup, or Chicken Soup with Escarole, is a staple for all holidays celebrated in an Italian household. Whether it is Christmas dinner or any day that ended in the letter “y”, chicken soup with escarole was practically always on the menu.
I have not had this traditional soup for 15+ years and I am happy to share with you, my vegan recipe. I decided to call it Chicken-less Soup for the Souls because of the chickens saved in making this variety.
There are numerous options to use in place of the chicken, including Edward & Sons Not-Chick’n Bouillon Cubes or Better Than Bouillon No Chicken Base. I also recommend the new Vegan Chicken-Less Seasoning Salt from Trader Joe’s. It is a delicious blend of sea salt, onion powder, Spices, Turmeric and Garlic Powder. I use it to season the tofu after frying it and before adding to the soup.