Tropical Spinach & Chickpea Delight Soup
Embrace the warmth of sunshine with this delightful Tropical Spinach & Chickpea Delight Soup! This vibrant one-pot dish beautifully marries the sweet and savory flavors of fresh baby carrots, frozen spinach, and chickpeas with the juicy sweetness of canned pineapple. Crafted for the Ready, Set, Cook: Lucky #13 Cooking Contest, this hearty soup is perfect for cozy nights or a healthy meal prep. It's packed with essential nutrients, making it both a satisfying and nutritious choice for vegetarian or vegan diets. Enjoy a bowl full of flavor that nourishes the body and soul!
N/A
Servings
N/A
Calories
11
Ingredients
Ingredients
Cooking oil
2 tablespoons (for sautéing)
Sweet onions
2 cups (sliced)
Barley
1/2 cup (uncooked)
Vegetable broth
42 ounces (preferably organic)
Baby carrots
1 cup (fresh and chopped)
Frozen spinach
5 ounces (no need to thaw)
Chickpeas
15 1/2 ounces (canned and drained)
Pineapple chunks
8 1/4 ounces (canned, with juice)
Sesame oil
1 teaspoon (to taste)
Soy sauce
1 tablespoon (to taste)
Pepper
1 dash (to taste)
Instructions
1
In a large Dutch oven (5-quarts), heat the cooking oil over medium heat until shimmering.
2
Add the sliced sweet onions and sauté for about 5 minutes or until they become translucent, stirring frequently.
3
Incorporate the barley, stirring continuously for 1 minute to lightly toast it without burning.
4
Pour in the vegetable broth, then add the chopped baby carrots, frozen spinach, and drained chickpeas.
5
Increase the heat to bring the mixture to a rolling boil, then reduce the heat and cover. Allow to simmer on low for 45 minutes, or until the carrots and barley are tender.
6
Once the vegetables are cooked, uncover the pot and mix in the pineapple chunks along with their juice.
7
Stir in the sesame oil and soy sauce, adjusting the seasoning to your taste. Let the soup simmer uncovered for an additional 15 minutes.
8
Serve the soup hot in bowls and enjoy the burst of tropical flavors!
Nutrition Information
Frequently Asked Questions
Frequently Asked Questions
What is Tropical Spinach & Chickpea Delight Soup?
It is a vibrant one-pot dish that combines sweet and savory flavors like baby carrots, frozen spinach, chickpeas, and canned pineapple.
Is this recipe suitable for vegans?
Yes, this recipe is tagged as vegan and contains no animal products.
Is this recipe vegetarian?
Yes, this soup is vegetarian-friendly.
What contest was this recipe created for?
This recipe was crafted for the Ready, Set, Cook: Lucky #13 Cooking Contest.
How many ingredients are in this soup?
The recipe contains 11 ingredients.
What type of oil is used for sautéing?
The recipe calls for 2 tablespoons of cooking oil for sautéing.
What kind of onions should I use?
The recipe specifies using 2 cups of sliced sweet onions.
How much barley is required?
You will need 1/2 cup of uncooked barley.
Do I need to cook the barley before adding it to the soup?
No, you add the uncooked barley to the pot and toast it briefly before adding the liquid.
What kind of broth is recommended?
The recipe suggests using 42 ounces of preferably organic vegetable broth.
How should the baby carrots be prepared?
The baby carrots should be fresh and chopped.
How much spinach is needed for the recipe?
You need 5 ounces of frozen spinach.
Do I need to thaw the frozen spinach?
No, there is no need to thaw the frozen spinach before adding it to the pot.
Are the chickpeas used canned or dry?
The recipe uses a 15 1/2 ounce can of chickpeas, which should be drained.
Does the recipe use the juice from the canned pineapple?
Yes, you should include the pineapple chunks along with their juice.
How much sesame oil is added?
The recipe calls for 1 teaspoon of sesame oil, or to taste.
What type of soy sauce should I use?
The recipe calls for 1 tablespoon of soy sauce, adjusted to your taste preference.
What is the first step in making this soup?
The first step is to heat the cooking oil in a 5-quart Dutch oven over medium heat.
How long should the onions be sautéed?
Sauté the sliced sweet onions for about 5 minutes or until they become translucent.
How long do I toast the barley?
Stir the barley continuously for 1 minute to lightly toast it without burning.
How long does the soup need to simmer initially?
After adding the broth, carrots, spinach, and chickpeas, cover and simmer on low for 45 minutes.
When do I add the pineapple chunks?
Add the pineapple chunks and juice once the carrots and barley are tender, after the initial 45-minute simmer.
How long is the final simmer?
The soup should simmer uncovered for an additional 15 minutes after adding the pineapple, sesame oil, and soy sauce.
What size Dutch oven is needed?
A large 5-quart Dutch oven is recommended.
What are the flavor profiles of this dish?
The soup is described as having both sweet and savory tropical flavors.
Can I adjust the seasoning?
Yes, the instructions recommend adjusting the sesame oil, soy sauce, and pepper to your taste.
Is this soup good for meal prep?
Yes, the description notes it is a healthy choice for meal prep.
How should the soup be served?
The soup should be served hot in bowls.
Is this a one-pot meal?
Yes, it is described as a delightful one-pot dish.
Does the soup contain any pepper?
Yes, the recipe includes a dash of pepper to taste.