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Love is in my Tummy

Plant-based flavor

June 28, 2017 By Tina Dawson 10 Comments

{Chole Masala} inspired Chickpea Quinoa Soup

Channa Masala in drinkable form, this Chickpea Quinoa Soup is fragrant, flavorful and rich, not to mention completely VEGAN!

Channa Masala in drinkable form, this Chickpea Quinoa Soup is fragrant, flavorful and rich, not to mention completely VEGAN!

The Vegan world is absolutely crazy about Tofu – whenever you think of a substitute for meat, from restaurant menus to home kitchens, tofu seems to be the most obvious choice. But I grew up in India – we love our dairy there, and even those who didn’t, had a host of lentils, beans and grains to compensate with, of which chickpeas ruled as sovereign. So, between Paneer tikka masala and Chole battura, Tofu lost the crown.

There are very few ways in which I can truly enjoy the famed soy bean curd, this Sweet chilli Tofu being my favorite. But other than this and a handful more, I steer clear of it. The primary reason being that the texture still revolts in my mouth, and the second, which in retrospect should be most important reason, is the higher levels of phytoestrogens it contains. Phytoestrogen is a compound that certain plants naturally produce, which closely mimics human estrogen. Consumed in large portions, it causes testosterone imbalance in men and an estrogen increase in women, leading to reproductive problems for both genders.

In Asia, where tofu was founded, it is largely eaten as a condiment or in fermented form, which diminishes it’s harmful properties. It’s great that food has crossed borders and become such a global phenomenon, but before we blindly adapt or borrow culinary traditions, I think it best to look  deeply into the reasons why certain foods are paired with each other. More often that not, there’d be a profound medicinal reason why, that has just been lost in translation over the years.

Channa Masala in drinkable form, this Chickpea Quinoa Soup is fragrant, flavorful and rich, not to mention completely VEGAN!

The same applies to chickpeas – they get such bad rap for causing flatulence, as do most other legumes and beans. But do you know that when cooking chickpeas, we Indians usually add a bit of asafoetida – a plant based gum resin that is in fact famed for it’s anti-flatulent properties. In fact, we add a pinch of asafoetida whenever we cook any beans, lentils or legumes. It is also the reason why a lot of cumin or garlic are used in Indian cooking, for their digestive properties. And while we’re talking about lentils and legumes, here’s why you should soak your beans and lentils before cooking them. Properly cooked, and when I say properly, I am talking about a recipe whose ingredients balance each other and enhance nutrition, food is never detrimental to our health. So, for everyone who hated the complexity of Indian food, for the billion spices in every meal, now you know why!

Which is what got me to create this Chickpea Quinoa Soup – it’s like Channa Masala that you can drink! Soothing, comforting, with a heady aroma from the cocktail of spices, this is a well-balanced meal, thanks to the quinoa. One of the most protein-rich foods on the planet, quinoa also happens to be extremely nutritious, with fiber, magnesium, iron and more!

Channa Masala in drinkable form, this Chickpea Quinoa Soup is fragrant, flavorful and rich, not to mention completely VEGAN!

You can pair this fabulous Chickpea Quinoa Soup with with a bit of bread, but I never seem to need it. Between the chickpeas and the quinoa, this soup is quite delicious on it’s own. And the Chole masala (or Channa masala) adds to the flavor. If you don’t know what that is, you can find it in the spice aisle at Indian grocery stores. Or here’s a recipe to make your own Channa Masala! If you can see the list of ingredients, you’ll see that each of the spices contributes to taste as well as nutrition.

And if you’ve happened to eat good channa masala in your life, you’ll know how delicious this soup would be. Top with fresh cilantro or even better some chopped shallots or even spring onion – the fresh crunch truly adds to the flavor of this soup! This recipe makes enough to serve as lunch or dinner for two, or as a starter/appetizer for four. Toast some bread on the side, even better, toast them in garlic infused oil and this Chickpea Quinoa Soup would be a meal you would soon not forget.

Channa Masala in drinkable form, this Chickpea Quinoa Soup is fragrant, flavorful and rich, not to mention completely VEGAN!

When you make these (which I really think you SHOULD!), be sure to SHARE YOUR PHOTOS with me through Facebook, Instagram or Twitter. I’d love to see what you cook from here!

Chickpea Masala and Quinoa Soup

Created by Tina Dawson on June 26, 2017

Channa Masala in drinkable form, this Chickpea Quinoa Soup is fragrant, flavorful and rich, not to mention completely VEGAN!

  • Prep Time:10m
  • Cook Time:10m
  • Total Time:20m
  • Serves: 2

Ingredients

  • 2 c cooked Chickpeas
  • 3/4 c cooked Quinoa
  • 1 tbsp. chilli oil (or any other vegetable oil)
  • 1 bay leaf
  • 1/4 stick of cinnamon
  • 1/4 tsp. fennel seeds
  • 1/4 tsp. cumin seeds
  • 1 c Spinach leaves
  • 1/2 c Zucchini, chopped in bite-sized pieces
  • 3/4 c onion, chopped in bite-sized pieces
  • 1 japaleno, de-seeded & chopped
  • 2 tomatoes, pureed
  • 1/4 tsp. turmeric powder
  • 1/2 tsp. red chilli powder
  • 1 tbsp. channa masala (see note in post)
  • 2 1/2 c water
  • 1/2 c canned coconut milk
  • Salt, to taste
  • chopped cilantro or spring onion, for garnish

Instructions

  1. Heat oil in a large pan and add the whole spices (bay leaf, cinnamon, fennel and cumin). Once the spices are fragrant, add the chopped onion, jalapeno, spinach and zucchini. Sauté for a few minutes.
  2. Add the ground spices: turmeric, red chilli powder and channa masala. Cook until the spices are fragrant.
  3. Add the tomato puree, cooked chickpeas and water to the pan, cover and let come to a boil until the tomatoes no longer smell raw.
  4. Finally, add the coconut milk and cooked quinoa, simmer for a few minutes. Season with salt to taste.
  5. Garnish with fresh cilantro and serve hot!
  • Print
Channa Masala in drinkable form, this Chickpea Quinoa Soup is fragrant, flavorful with spices and rich in Coconut Milk, not to mention completely VEGAN! #IndianFusion #IndianFood #lunch #dinner

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Filed Under: All Recipes, Cuisines, Indian, Lunch/Dinner, Table for two, Vegan, Vegetarian Tagged With: channa masala, chickpea, Coconut milk, quinoa, soup

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Reader Interactions

Comments

  1. Sandi G says

    June 28, 2017 at 10:46 am

    Gorgeous soup. I have never heard of asafoetida. What a great idea.

    Reply
    • Tina Dawson says

      June 28, 2017 at 11:25 am

      It’s like a magical anti-flatulent agent! Look for it in Indian groceries…..

      Reply
  2. Cricket Plunkett says

    June 28, 2017 at 10:17 am

    Love all the different spices in this! I bet this is incredibly flavorful!

    Reply
    • Tina Dawson says

      June 28, 2017 at 10:37 am

      So, SO flavorful! Thanks Cricket!

      Reply
  3. Laura says

    June 28, 2017 at 10:15 am

    great article with very interesting information. Italian also eat a lot of chickpeas, beans and lentils so I agree with you. The spices add to it and your choice of flavour is great. I will definitely try this recipe….but I will personally skip the fennel. I just cannot get used to anice spices. Thank you for this

    Reply
    • Tina Dawson says

      June 28, 2017 at 10:38 am

      Oh skip it if you don’t like it, Laura! No problem!

      Reply
  4. Jagruti says

    June 28, 2017 at 10:13 am

    Oh, I like this idea of yours, surely it is so healthy and flavoursome.

    Reply
    • Tina Dawson says

      June 28, 2017 at 10:38 am

      It really is, thanks Jagruti!

      Reply
  5. Denise Wright says

    June 28, 2017 at 9:57 am

    This sounds and looks comforting and delicious!

    Reply
    • Tina Dawson says

      June 28, 2017 at 10:38 am

      Thanks Denise! It really is!

      Reply

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Hi! I'm Tina - the human behind all the content you see on this blog. Welcome to my little corner of the internet where I create flavorful and unique plant-based recipes.

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