Teff Vegetable Soup
Did you know that ½ cup teff has 13 g protein? It’s a great way to make your vegetable soup filling, hearty, and thick. This soup recipe is perfect for a snow day and can help you stretch your budget a little farther at the end of the month. It uses mostly pantry ingredients and some frozen vegetables to make it easy. Read Kathy's entire post here.
Author: Kathy Hester, Healthy Slow Cooking
Serves: 6-8 servings
- 1 tablespoon olive oil, or water sauté to make oil-free
- 1 cup minced onion
- 1 teaspoon minced garlic
- ½ cup Maskal Teff Ivory Grain
- 7 cups water or vegetable broth
- 1 (14.4 ounce) can diced tomatoes
- 1 cup tomato puree (or 2 tablespoons tomato paste and ¾ cup extra water)
- 1 medium potato, cubed
- 2 teaspoons Italian herb mix
- 1 (12 ounce) bag frozen mixed vegetables (carrot, corn, peas, and green beans)
- 1 cup chopped red cabbage
- 1 (15.5 ounce) can chickpeas, drained (save liquid for baking - it's aquafaba!)
- ¼ to ½ cup nutritional yeast, to taste
- 1 teaspoon Italian herb mix, or to taste
- salt and pepper, to taste
- Heat the oil or water over medium heat in a large soup pot. Saute the onions until they become transparent. Then add the garlic and sauté a minute more. Add the teff and toast for another minute.
- Add the water or broth, diced tomatoes, tomato puree, and Italian herbs to your pot. Turn the heat on high and bring to a boil. Cover and simmer on low heat until the teff is tender, about 20 minutes.
- Add the frozen mixed vegetables, cabbage, and chickpeas to the teff mixture. Turn the heat back to medium, cover and cook until the veggies are tender, about 15 minutes.
- Stir in the nutritional yeast, Italian herb mix, salt, and pepper, then serve. Just add more water if the soup is too thick.