Red chard stew with chickpeas, kidney beans, and Israeli cous cous

August 11th 2013

chardOnto week three eating plant based, and aside from a couple slip ups (goat cheese and pesto were the culprits), it has been quite easy to follow, I am down a solid 8 pounds, which is nice, my complexion is more even, and I feel good. I still think I need to get more non-cooked stuff into the mix, but it’s a change of habits, so as I pick up more knowledge I’m sure I will get the right balance. I had some beautiful locally grown, red chard, and it’s a bit overcast today, so I figured a soup was in order, even when it’s hot I totally like eating soup though….but I am kind of a weirdo. This soup boasts loads of health benefits, no oil, and with just a half cup of cous cous, is a great way to get the family their dose of veggies, plus I bet you have most of the ingredients for it already.
You will need:
1 bunch chard, or kale or spinach, get what is available and the best in your area
1 onion, diced small
2 carrots, peeled, diced small
2 stalks of celery, diced small
3 cloves garlic, minced
1 cup crimini mushrooms, sliced
1 tsp. Mrs. Dash, or other salt free seasoning
1 tsp. paprika
1 tsp. ground black pepper
1 tsp. dried oregano
2 tbsp. bragg’s liquid aminos, or reduced sodium soy sauce
2 cans diced tomatoes, I used the organic S&W at Costco
1 can kidney beans, drained and rinsed
1 can chickpeas, drained and rinsed
1 palm full of dried porcini mushrooms
6 cups water
½ cup Israeli cous cous
Nutritional yeast for sprinkling on top of soup (optional, but if you can get some it adds tons of flavor, my new favorite seasoning, think non-dairy parmesan or pecorino).
Method:
In a large pot, add all ingredients EXCEPT chard, nutritional yeast, and cous cous, bring to a boil, reduce to medium heat, cook 15 minutes, add cous cous and chard, cook 10 more minutes. Top with nutritional yeast and serve! Seriously a plant based, vegan, one pot meal o’ awesome! Serves 8, freezes well, also a great way to dip your toe into a plant based dinner, or a meatless Monday!