Chickpea Mushroom Shawarma Soup

• 份量: 4 servings
• 活動時間: 15 minutes
• 總時間: 25 minutes

食材

1 cup yellow onions, fine dice

2 Tablespoons minced garlic

2 celery ribs. diced

2 medium carrots, diced

8 oz. whole mushrooms (of choice), cut in half *

2 ½ cups water

1 ½ cups low-sodium vegetable broth *

1 – [ 14 oz. can ] petite diced tomatoes

2 Tablespoons tomato paste

1 Tablespoon reduced-sodium tamari *

1 – [ 15 oz. can ] chickpeas, drained and rinsed *

2 cups red potatoes, cut into 1-inch cubes *

¼ teaspoon baking soda *

1 teaspoon onion powder

1 teaspoon garlic powder

2 Tablespoons dried minced onions

1 teaspoon sweet paprika (+/-)

¼ teaspoon smoked paprika (+/-)

1 ½ teaspoons ground cumin (+/-)

1 teaspoon regular chili powder (+/-)

1/8 teaspoon turmeric (+/-)

¼ teaspoon coriander (+/-)

¼ teaspoon cinnamon (+/-)

2 bay leaves

1 teaspoon sea salt (+/-) *

¼ teaspoon black pepper

Pinch cayenne pepper (+/-) (optional) *

4 cups baby spinach (or kale) *

Freshly chopped cilantro (or parsley)

步驟

Place the Spice/Herb Ingredients (except the cayenne pepper and bay leaf) into a small bowl, mix well. Set aside.

Add all the Base Ingredients and the Spice/Herb Mix into the Instant Pot. Stir well to combine all the ingredients, tuck in the bay leaf. Set the Instant Pot to Manual Pressure High for 10 minutes. When finished, press Cancel and allow to sit for 2 minutes, then do a Quick Release. Unplug the Instant Pot.

Once all the pressure is released, carefully remove the lid. Remove and discard the bay leaves.Stir in the cayenne pepper and baby spinach and allow to sit for 2 more minutes. Serve and enjoy.

Stove Top Instructions

Place the Spice/Herb Ingredients (except the bay leaf and cayenne pepper) in a small bowl, mix well, set aside.

Add all the Base Ingredients and Spice/Herb Mix, stir well to combine, then tuck the bay leaves into the mixture. Bring the mixture to a boil, then lower to a simmer and cover with a tight-fitting lid. Simmer for 30 minutes or until the potatoes, carrots and celery are tender, stirring occasionally.

Once the potatoes, carrots and celery are tender, remove and discard the bay leaves. Stir in the cayenne pepper and baby spinach and allow to sit for 2 more minutes. Serve and enjoy.

營養

• 每份大小: about 2 cups
• 卡路里: 169
• 總脂肪: 1.5 g
• 飽和脂肪: 0.2 g
• 反式脂肪: 0 g
• 膽固醇: 0 mg
• 鈉: 598.1 mg
• 總碳水化合物: 33 g
• 膳食纖維: 7.3 g
• 總糖: 9.3 g
• 蛋白質: 8.3 g