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I'm excited to kick off the new easy, affordable, & accessible vegan recipe series with a review of one of Made With Love's many delicious recipes - a nice hearty soup!
Made With Love is a cookbook co-authored by mother-daughter duo Erin Weatherbie and Kelly Childs, who own Kelly's Bake Shoppe, based in Burlington, Ontario, and their baked goods are phenomenal!
My wife and I stumbled upon this cookbook six years ago, and we still use it to this day. While we were drawn to this book for the baked goods, to our pleasant surprise, we found great inspiration from their many other recipes, and I always find myself coming back to this specific recipe.
I don't know about you, but when I was a kid, I was a pretty picky eater and would eat only two kinds of soup:
Chicken noodle soup, and;
Tomato soup!
While I have grown to love and appreciate the world of soup, tomato soup has, and always will, remain at the top of my list.
When I was first reviewing this recipe, I initially thought it would be more time-intensive in the kitchen, but I was happily mistaken. This soup is predominately comprised of dried goods and is simple to put together.
This recipe has become my go-to during the colder months, especially when I am not in the mood to be in the kitchen. It is easy to whip up, requires minimal fresh ingredients, and is ready in about 30 minutes. For these reasons alone, I wanted to share this recipe with you as the first installment of this series. I hope that you give this recipe a try and are left impressed by how delicious and simple this soup is!
Difficulty Rating: 2/10
This recipe is perfect if you are in a bind and don't want to spend too much time in the kitchen or are unable to handle cutting lots of veggies. It requires minimal fresh ingredients (only onion and garlic) and is ready within 30 minutes.
Initial recommendation:
I am sharing the recipe as it appears in the Made With Love cookbook. Dependent on the size of your household, I would recommend cutting this recipe in half, which is a perfect amount for my wife and me. For further recommendations and substitutions, refer to the bottom of this post.
Makes 6 - 8 servings
Ingredients
2 tablespoons olive oil
2 medium yellow onion, diced
3 large cloves garlic, minced
1 & 1/2 teaspoons ground turmeric
1 teaspoon ground cumin
1 teaspoon red chili flakes
2 cans (each 15 ounces) chickpeas, drained and rinsed
2 cans (each 28 ounces) diced tomatoes
3 cups vegetable broth
1 teaspoon sea salt
1/2 teaspoon ground black pepper
4 tablespoons nutritional yeast
Fresh cilantro sprigs for garnish (optional)
Gluten-free bread croutons for serving (optional)
Directions
Heat the oil in a large stockpot. Add the onions and saute for 3 minutes or until translucent. Add the garlic and saute for another couple of minutes, until there's a wonderful aroma but the garlic isn't browning.
Add the turmeric, cumin and chili flakes, and stir for 1 minute. Add the chickpeas and saute until they begin to turn golden brown and are covered with spices.
Add the tomatoes (with their juices), veggie broth, salt and pepper, and bring to a boil. Simmer for 10 to 15 minutes.
Blend the soup, in batches, until smooth, adding the nutritional yeast to the first batch. (Don't overfill the blender, as hot liquids expand while blending and you run the risk of scalding yourself and making a mess of your kitchen counter!) Return the soup to the pot and heat through.
Serve garnished with sprigs of cilantro and gluten-free croutons.
Soup may be refrigerated for 5 days.
Recipe Review, Recommendations and Substitutions:
Protein Tomato Soup is a tried and true recipe in our household, and I cannot recommend it enough. It is an excellent base recipe, and at times, I do not always follow it 100%, as noted below.
I don't cook with olive oil on an average day. Instead, I add a splash of water when cooking vegetables and additional water as needed.
If you don't have yellow onion, white will also work.
If you do not have veggie broth, use water instead.
If you're not a fan of spice, omit the chilli flakes.
If you don't have nutritional yeast, you can substitute it with shredded cheese such as Violife or Daiya if you have that kicking around.
If you have dried basil, add in 1 teaspoon while blending for added flavour.
Cilantro and croutons are optional: We never add these.
If you want to add croutons, know that they do not have to be gluten-free.
If you don't have turmeric, you will be okay to omit it.
Want a side to go with your soup? Grilled cheese makes the perfect side to this soup.
Cost of Ingredients
As mentioned above, when I made this recipe, I cut it in half as it makes the perfect portion for our household. For that reason, I have broken the cost down based on what we are accustomed to spending.
I opted to list ingredients found in Walmart, as there is typically a Walmart store in most cities. I have broken down the cost of all ingredients, except the optional ones. With this in mind, the breakdown is as follows:
Ingredient | Store | Brand | Cost | Recipe Serving Size | Cost Per Serving |
Olive Oil | Walmart | Great Value (500ml bottle) | $3.97 | 1 Tbsp | $0.08 |
Onion | Walmart | | $1.97 for 3lb bag of onions | 1 onion | $0.39 (approx) |
Garlic | Walmart | - | $0.77 (for a 3 pack) | 2 cloves | $0.09 |
Spices | Walmart | | $1.97 for 1 - 150g bag of spice | 1 &3/4 tsp total | $0.11 |
Canned Chickpeas | Walmart | Great Value | $1.17 | 1 can | $1.17 |
Canned Diced Tomatoes | Walmart | Great Value | $0.97 | 1 can | $0.97 |
Vegetable Broth or water | | | | 1 &1/2 cups | - |
Nutritional Yeast or shredded cheese | Walmart, Bulk Barn, Independent | | $4.13 for 1 cup nutritional yeast | 2 Tbsp | $0.52 |
Total | | | | | $3.33 |
As you can see, it costs $3.33 for 3 - 4 servings of this tomato soup. If you wanted to make a full batch it would cost approximately $6.66.
Notes:
Assuming that there are five onions in a bag, I divided the overall cost by five.
For the garlic cloves, I divided the overall cost by 3, seeing that there are three heads of garlic in a bag. I divided that number by three to get an approximated amount and is likely higher than the actual cost for garlic cloves.
One 150g bag of Great Value spice costs $1.97 or $0.013 per gram. Typically 1 tsp weighs approximately 4.2 grams, and therefore, costs $0.06 per teaspoon. The recipe calls for a total of seven teaspoons of spices, which combined cost $0.42.
Nutritional Breakdown per Serving
Calories: 223
Carbs: 31.1 grams
Fat: 7.1 grams
Protein: 10.2 grams
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