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Tasty Crock Pot Chickpea and Tomato Soup


Tasty Crock Pot Chickpea and Tomato Soup

Serves: 4

Category: Soups and Stews
Author: www.DrFuhrman.com
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Average Rating: 
Rated by: 26 members

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Include lots of tomatoes in your diet, They are the best source of lycopene, a carotenoid which protects against cardiovascular disease and prostate cancer.

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Ingredients:

2 small carrots, diced
1 medium onion, finely diced
1 celery stalk, diced
1 28-ounce can diced tomatoes, no salt
1 1/2 cups cooked chick peas or 1 (15 ounce) can no-salt-added or low-sodium, rinsed and drained
3 cups water
1 cup acorn or butternut squash, peeled and diced
1 cup cooked lentils or canned no-salt-added or low sodium, rinsed and drained
1/2 cup currants
2 teaspoons chopped fresh parsley
2 teaspoons chopped fresh cilantro
1 teaspoon Bragg Liquid Aminos
1/2 teaspoon ground cumin
1/2 teaspoon paprika
1/4 teaspoon cinnamon
7 ounces organic baby spinach (1 bag) or 1 bunch kale, de-stemmed and chopped
1/2 teaspoon each of chopped fresh parsley and cilantro, for garnish

Instructions:

Place all ingredients, except spinach or kale, and herbs for garnish, in a crock pot. Cook on high for 4 hours. Add the spinach or kale to wilt during the last 1/2 hour. Stir when done and garnish with parsley and cilantro.

If you'd prefer, this may be done on the stove by placing all ingredients, except for spinach or kale, and the herbs for garnish, in a soup pot and simmering, covered, for 30 minutes. Stir in spinach or kale during the last 5 minutes to wilt.

Note: If you would like the kale to be softer, add it along with rest of ingredients.

Calories 458; Protein 26 g; Carbohydrates 89 g; Total Fat 3.3 g; Saturated Fat 0.4 g; Cholesterol 0 mg; Sodium 176 mg; Fiber 27.8 g; Beta-Carotene 5633 ug; Vitamin C 46 mg; Calcium 220 mg; Iron 11.1 mg; Folate 507 ug; Magnesium 205 mg; Zinc 4.4 mg; Selenium 8.2 ug

Comments (16):

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SHIDUNNELLS

02/07/2007 01:25 AM

Rated this recipe:

This soup is easy to prepare and really delicious. I intend to have it often. It is also very economical.

Sandi

09/02/2007 06:43 PM

Rated this recipe:

I didn't have lentils, so I used raw split peas, so it needed more cooking time in the crockpot. I used carrot juice instead of water. I didn't use all the spices, just cumin and paprika. It was very good and easy to make.

Ukjane

10/03/2007 09:38 AM

Rated this recipe:

I really liked this soup. Very easy and really tasty. I served some to a non ETL friend and she loved it too. I used just cumin and paprika too. This will become a once a week recipe for me. Thanks!

reederbunch

01/02/2009 08:18 PM

Rated this recipe:

I wasn't sure about the currants, thinking it would make it too sweet, but this was a good recipe. Everyone loved it. I double the recipe and filled my crock pot to the top. There wasn't room for the spinach, so we just put it raw in our bowls and poured the soup on top. It would have tasted better if the spinach was cooked, but it was fine. We will be adding this to my recipe book.

Essie

04/17/2010 11:36 AM

Rated this recipe:

Yum! I made this last night and it lives up to its "tasty" name. :)

A few variations, based on what I had on hand:

• more celery for the onion
• more chickpeas for the lentils
• less water for the stovetop version (approx 2 cups)
• sweet potato for the winter squash
• no-salt vegan bouillon for the VegiZest
• raisins for the currants

I also used frozen spinach instead of fresh.
This comment was last edited on 04/17/2010 11:36 AM

JanaS

03/31/2011 01:10 PM

Rated this recipe:

We love this soup and have made it several times already and will continue to!!
Stores well and taste just as good if not better several days after making.

Tootles1952

08/22/2011 04:43 PM

Rated this recipe: (no rating)

This looks a lot like Cholent, a stew that is made for sabbath lunch or dinner. It is slow cooked all night on a low flame. Can't wait to try this.

simba41

11/06/2011 08:24 PM

Rated this recipe: (no rating)

Really yummy and satisfying. Super-easy in the crockpot. I like cumin so I added more. I also like butternut squash so I'll add more next time. I will make this often.

kaishin

01/31/2012 12:42 PM

Rated this recipe:

This is really delicious! Probably the tastiest ETL dish we've had, and so convenient in the crockpot. Highly recommended! Makes GREAT leftovers too. Very easy to adjust according to taste (i.e. less currants for less sweetness).

cama

02/24/2012 09:46 PM

Rated this recipe: (no rating)

Looks so tasty with wonderful ingredients; sadly, my hands turn flaming red when I eat tomatoes; am avoiding them for the time being. What to do when one is sensitive to certain foods, besides avoiding that food?
This comment was last edited on 02/24/2012 09:48 PM

lisa4sure

06/25/2012 08:33 AM

Rated this recipe:

absoultely delicious! the smell of the spices was amazing. I forgot the currants, but I would still rate it 5 stars if I could figure out how :)

Benbarryg

11/06/2012 06:32 AM

Rated this recipe: (no rating)

I've made this many times and love using the entire butternut squash. I omit the currants. I love bold and spicy flavors and add cayenne to this dish. I loosely follow the recipe , don't measure the exact quantities and it always comes out delicious. I do need more cooking time than 4 hours as I like the consistency to be more stewey rather than soupy!
I'm a confirmed foodie and love to prepare delicious meals to share..recently turned green , healthy and mostly vegan after a long illness. I'm totally inspired..have dropped over 40 lbs and thoroughly enjoying inspirational vegan eating.
.PS I was inspired by watching the documentary Fat, Sick and nearly Dead whilst recovering from a prolonged back injury and back surgery! How enlightening to become a nutraturian !..thanks Joel Fuhrman

Benbarryg

11/06/2012 06:34 AM

Rated this recipe: (no rating)

I've made this many times and love using the entire butternut squash. I omit the currants. I love bold and spicy flavors and add cayenne to this dish. I loosely follow the recipe , don't measure the exact quantities and it always comes out delicious. I do need more cooking time than 4 hours as I like the consistency to be more stewey rather than soupy!
I'm a confirmed foodie and love to prepare delicious meals to share..recently turned green , healthy and mostly vegan after a long illness. I'm totally inspired..have dropped over 40 lbs and thoroughly enjoying inspirational vegan eating.
.PS I was inspired by watching the documentary Fat, Sick and nearly Dead whilst recovering from a prolonged back injury and back surgery! How enlightening to become a nutraturian !..thanks Joel Fuhrman

Jeffk24

09/29/2013 07:18 PM

Rated this recipe:

Delicious! Made it in the stove and it came out great. I used basil instead of parsley and it was fairly easy to make it. I also tripled the butternut squash because the squash was that big.

dodd

11/14/2013 11:10 AM

Rated this recipe:

Really a nice soup recipe. Nothing fancy, but hearty and tasty. We've taken to calling it, Chickpea Minestrone, since the tomato-broth base really comes through like traditional minestrone soup. The raisins (currants in the recipe) add a really nice tiny touch of sweetness, so don't omit!

I used a cup of butternut squash, and added a 7oz bag of baby spinach after a turned off the crockpot. It's nice to have a recipe that cooks itself throughout the day!

HealthHappy

10/22/2014 10:49 PM

Rated this recipe:

I made this for tonight's dinner and loved it! I didn't have any VegiZest (should arrive tomorrow), but used a garlic and herb salt substitute, and used raisins instead of currants, but those were the only "modifications." This is definitely a keeper!