Peanut Butter and Chickpea Soup — A Recipe 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?

Make Peanut Butter and Chickpea Soup!

Peanut Butter and Chickpea Soup via #soup #vegan #vegetarian

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!

Peanut Butter & Chickpea Soup via

Whether you’re a vegetarian or not, you and your kids are going to adore this luscious, hearty 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.)

Peanut Butter and Chickpea Soup via #soup #vegan #vegetarian

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 and Chickpea Soup
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 (and vegan) soup! If you don't have farro on hand, by all means, use the ¾ cup instant brown rice from the original. You could even switch to quinoa or wild rice.
Recipe type: Soup
Serves: 6
  • 1 tablespoon canola oil
  • 1 small onion, cut into ΒΌ-inch dice (about 1 cup)
  • 1 medium red or orange bell pepper, cut into ΒΌ-inch dice (about 1Β½ cups)
  • 2 cloves garlic, minced
  • One 32-ounce container all-natural vegetable broth
  • One 15-ounce can tomato sauce
  • ½ teaspoon curry powder
  • ½ teaspoon ground cumin
  • ¼ teaspoon chili powder
  • ¼ teaspoon ground cinnamon
  • ¼ teaspoon celery seed
  • ⅛ teaspoon freshly ground black pepper
  • One 15-ounce can Garbanzos (AKA chickpeas), drained and rinsed
  • ⅔ cup creamy peanut butter
  • ½ 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.
Each serving has 35% vitamin A, 80% vitamin C, 10% iron
Nutrition Information
Serving size: (1 generous cup), Calories: 310 Fat: 15g, Saturated fat: 2.5g, Carbohydrates: 34g, Sodium: 670mg, Fiber: 7g, Protein: 12g,

Food props for Meal Makeover Moms' Kitchen

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 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.

11 responses to “Peanut Butter and Chickpea Soup — A Recipe for My Vegetarian Husband”

  1. Aggie says:

    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 πŸ™ )

  2. 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! πŸ™‚

  3. Desi says:

    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?

  4. Andrea says:

    Liz, this recipe looks fabulous! I am a fan of chick peas and peanut butter! Can’t go wrong here.

  5. Jane says:

    Do you cook the farro you did not indicate in the directions and I would like to try over the weekend

    • Liz says:

      Sorry for the late reply. The recipe calls for 10-minute farro. If you add it towards the end and allow the soup to bubble for 10 minutes, the farro will cook. If you can’t find the 10-minute (quick cook) farro, cook up a batch separately according to package directions and add the cooked farro towards the end. Hope that helps!

  6. Fred Rickson says:

    Just a little cooking tip: You would get a bit of extra flavor if you add the dry spices along with the bell pepper and garlic…Indian style. The spices will give up their oil-soluble components to the pan oil, and their water-soluble components to the liquid from the bell pepper and onion. But, the real boost comes from “toasting” the spices, whether in oil or dry, which add to a spices’ flavor profile. I’ll make this soup soon as it sounds intriguing……reminds me of some of the west African soups which use a lot of peanuts in the mix. Best to you.

    • Janice says:

      Thanks, Fred. Love your cooking tip to add the spices while sauteeing the bell pepper and garlic – we have done this in the past and it does add great flavor. Thanks!

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