CHICKPEA & VEGETABLE SOUP

This wholesome beef, chickpea and vegetable soup was inspired by my lovely doctor telling me that I desperately needed more iron in my body. I am not one who loves or craves eating a steak but I are a raving fan for any type of soup imaginable. Soup represents a fun novelty for me, as living in Brisbane means that there’s only a small window of time each year where one can indulge in this liquid goodness. Who doesn’t love a meal that’s served in a liquid and solid form? The soup below has a bit of a kick to it from the fresh chilli but you can add some paprika and extra chilli powder if you want it really hot. Using 2 cups of stock my soup turned out a bit more like a stew, as the liquid continued to absorb when the saucepan was removed from the stove. If you do like your soup with a thinner consistency, add 2 ½ to 3 cups of stock. The ground sumac gives this soup a nice Mediterranean feel as well. 

INGREDIENTS

• 1 tablespoon coconut oil
• 1/2 medium red chilli, finely chopped
• 2 garlic cloves, finely chopped
• 500g extra lean beef mince
• 2 tablespoons tomato paste
• 2 teaspoons ground sumac
• 1 x 400g tin diced tomatoes 
• 1 medium red capscium, roughly chopped
• 1 medium carrot, roughly chopped
• 1 medium zucchini, roughly chopped
• 250-300g pumpkin, cut into even cubes
• 2-3 cups beef or vegetable stock 
• 1 x 400g tin chickpeas, rinsed & drained
• 1 x 400g tin lentils, rinsed & drained
• 1/2 cup of fresh parsley, roughly chopped

COOKING 

1. Heat oil in a large saucepan over medium-high heat and add chilli and garlic. Cook, stirring regularly, for 2 minutes or until garlic has softened slightly. Add mince to the pan and cook, breaking up any lumps that may appear, until browned. 

2. Add the tomato paste and sumac to the meat and stir to combine. Add all the vegetables and stir for 1-2 minutes or until mixed in well with the meat. Pour in the stock, chickpeas and lentils and bring to the boil, covered. Lower to a medium simmer and cook, covered, stirring occasionally for 20 minutes. Remove from heat and stir parsley into the soup and sprinkle some extra on top. Serve warm. 

Serves / 4-6 

Total Preparation time / 15 minutes

Total Cooking time / 35 minutes 

x Emily