High Protein Chickpea And Vegetable Miso Stew

by Sandrine, 09/08/2019

High Protein Chickpea And Vegetable Miso Stew

Recipe inspired by The Full Helping.

Prep time: 15 minutes

Cooking time: 30 minutes

Serves: 6 to 8

Ingredients


  • 1 tablespoon olive oil
  • 1 large onion, chopped
  • 3 stalks of celery, chopped
  • 4 cloves garlic, crushed
  • 2 cans chickpeas, drained and rinsed
  • 1.5-litre broth (vegetable or chicken)
  • 1 teaspoon sweet paprika
  • 3 tablespoons miso
  • 3 carrots, sliced
  • 2 sweet potatoes, cubed
  • 3 parsnips, sliced
  • 1 handful of chopped kale or Swiss chard (stems removed)
  • Salt and pepper to taste
  • Lemon juice

Method


  1. Add the olive oil to a saucepan over medium heat. When the oil is hot, add the onion and celery. Cook for 5-7 minutes, or until the onion is clear and tender. Add the garlic and cook for another minute, stirring constantly. Add the chickpeas, broth, and paprika to the pot. Bring the broth to a boil, then reduce heat to low. Simmer for 10 minutes, then turn off the heat.
  2. Place the miso in a small bowl. Use a ladle to transfer a small amount (about 1 ladle) of broth to the bowl. Whisk the miso with the broth to create a smooth mixture, then transfer back to the soup pot. Stir the soup. Place about half of the soup into a standing blender and blend till it’s totally smooth, then return it to the pot; alternately, you can use an immersion blender to puree half the soup. Stir again.
  3. Add the carrots, the sweet potatoes, the parsnips, and kale (if using Swiss chard, add a few minutes before serving) to the pot. Bring the soup back to a low simmer. Simmer for 10-15 minutes, or until all of the vegetables are tender. Taste the soup and add salt, pepper, and lemon juice as needed. Serve.

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