A Recipe for Peanut Butter & Chickpea Soup for My Vegetarian Husband

When your husband decides to become a vegetarian — albeit a fish-eating one — but your teenage boys crave chicken and beef, what’s a wife and mom to do? Over the past few months, I’ve spent a lot of time adapting recipes (see my recent recipe for Loaf Pan Lasagna) and cooking up ways to satisfy Tim’s new appetite for meatless meals and my boys’ big-time hunger for meat. In our cookbook, No Whine with Dinner, we have a recipe for Piping-Hot Peanut Butter Soup that’s made with chicken and rice. My kids love it, so I decided to modify it a bit by swapping the chicken with chickpeas (garbanzo beans) and the rice with farro (I’m currently on a farro kick). This soup is hearty, nutritious, filled with fiber, and best of all, it’s a definite palate pleaser!

Whether you’re a vegetarian or not, you are going to adore this luscious winter soup. It’s filled with an array of great-tasting, nutrient-rich ingredients: peanut butter, bell peppers, chickpeas, and farro. (To learn more about farro, tune into our Ancient Grains podcast episode #153.)

Farro is an ancient grain that’s made a comeback recently. It’s clearly a trendy whole grain since Trader Joe’s now offers it in a quick-cook, 10 minute version. I love this product. TJs also makes a 10-minute bulgur and a 10-minute barley. Talk about an easy way to get more whole grains on the table!

Peanut Butter & Chickpea Soup

Makes 6 Servings

Making the switch from the original chicken called for in the recipe to chickpeas was easy. Just open a can, rinse and drain, and voila, a vegetarian soup! If you don’t have farro on hand, by all means, use the 3/4 cup instant brown rice from the original.

  • 1 tablespoon canola oil
  • 1 small onion, cut into ¼-inch dice (about 1 cup)
  • 1 medium red or orange bell pepper, cut into ¼-inch dice (about 1½ cups)
  • 2 cloves garlic, minced
  • One 32-ounce container all-natural vegetable broth
  • One 15-ounce can tomato sauce
  • 1/2 teaspoon curry powder
  • 1/2 teaspoon ground cumin
  • 1/4 teaspoon chili powder
  • 1/4 teaspoon ground cinnamon
  • 1/4 teaspoon celery seed
  • 1/8 teaspoon freshly ground black pepper
  • One 15-ounce can Garbanzos (AKA chickpeas), drained and rinsed
  • 2/3 cup creamy peanut butter
  • 1/2 cup 10-minute farro
  • Roasted peanuts, chopped, optional

1. Heat the oil in a large Dutch oven or saucepan over medium heat. Add the onion and cook, stirring frequently, until softened, about 7 minutes. Add the bell pepper and garlic and cook, stirring frequently, until the pepper softens, an additional 5 minutes.

2. Stir in the broth, tomato sauce, curry powder, cumin, chili powder, cinnamon, celery seed, and pepper. Cover, raise the heat, and bring to a boil. Reduce the heat and simmer, covered, until the flavors meld, about 15 minutes.

3. Add the chickpeas, peanut butter, and farro and stir well until the peanut butter melts into the soup. Cover, return to a simmer, and cook until the farro is tender, about 10 minutes. Season with kosher salt and pepper to taste. Top each serving with peanuts as desired.

Nutrition Information per Serving (1 generous cup): 310 calories, 15g fat (2.5g saturated, 0.2 omega-3), 670 mg sodium, 34g carbohydrate, 7g fiber, 12g protein, 35% vitamin A, 80% vitamin C, 10% iron

Print Recipe

I couldn’t resist sharing this photo. This is what it looked like when I set up to take a photo of the soup. My food photography — which, when I’m not with Janice, I do with my iPhone 5 — often entails laying out some old barn board and a bunch of different fabrics and gathering up an array of pretty dishes. I use a white tri-board to bounce light back onto the subject. In other words, I make a mess :)

7 Responses to “A Recipe for Peanut Butter & Chickpea Soup for My Vegetarian Husband”

  1. Aggie on February 5th, 2013

    Liz – this sounds absolutely delicious! The peanut butter makes it such a unique recipe. I love that you added farro, it’s one of my favorite grains but I hardly find it in my stores, need to look harder! (we don’t have a TJs :( )

  2. Liz on February 7th, 2013

    No TJs! How do you survive?!

  3. Alley @ Alley's Recipe Book on February 22nd, 2013

    my friend decided to go pescatarian (vegetarian who eats fish) and I gave up meat (including fish) for Lent… so this will be a great recipe to add in my rotation! i always forget peanut butter can be used outside of sandwiches and desserts! :)

  4. Liz on February 23rd, 2013

    Hope you enjoy the recipe!

  5. Weekly Meal Plan: Monday February 4th on March 4th, 2013

    [...] (I’ve been cooking on at least one day) — This Peanut Butter and Chickpea Soup sounds [...]

  6. Desi on March 12th, 2013

    Please post more recipes like this for me. My husband and kids are meat lovers. My son is a good mix of me and my hubby. He will eat anything my hubby will eat except fish but, my son will also eat and fruit or veggies. We all hate mushrooms. I feel like I am always making two different meals or three because my daughter is a picky eater. Help! I think I need a blog of my own. How I survive in a carnivore house. Sometimes I wish they had a cooking show for vegetarians here. Because I feel like I’m always repeat the same menu of foods over and over from week to week and never eating anything else. I want to try new foods vegetarian recipes but I’m also busy making a dinner for three and a different meal for me or just eat the side dishes I make. I like east Indian, Greek, and German food and so does my son and hubby but, my daughter doesn’t. Does anyone have any ideas?

  7. Liz on March 12th, 2013

    Hi Kitty: Well, you are not alone. The key is to come up with one recipe that you can serve two ways. For this soup, you can add chopped chicken for the meat eaters! Check out our Recipe Index for more recipe inspiration: http://mealmakeovermoms.com/kitchen/recipe-index/
    Good luck. Keep visiting our blog for more ideas …

  8. National Peanut Board » How Dietitians Celebrate National Peanut Day on September 13th, 2013

    [...] Meal Makeover Moms-Liz Weiss, MS, RD Recipe : Peanut Butter Chickpea Soup [...]

Leave a Reply