Chickpea Soup with Moghrabieh (Lebanese Couscous)

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
33%
Chickpea Soup with Moghrabieh (Lebanese Couscous)
60 min.
6
180kcal

Suggestions


Welcome to a delightful culinary journey with our Chickpea Soup featuring Moghrabieh, a Lebanese couscous that adds a unique twist to this comforting dish. Perfect for those seeking a vegetarian, vegan, gluten-free, and dairy-free option, this soup is not only wholesome but also bursting with flavor. With a preparation time of just 60 minutes, it’s an ideal choice for a cozy family dinner or a nourishing starter for your next gathering.

This soup is a celebration of vibrant ingredients, combining the earthiness of chickpeas with aromatic spices like allspice, cumin, and a hint of saffron. The addition of fresh vegetables such as carrots, celery, and onions creates a hearty base, while the moghrabieh provides a delightful texture that elevates the dish to new heights. Each spoonful is a warm embrace, perfect for any season.

At only 180 calories per serving, this Chickpea Soup is a guilt-free indulgence that doesn’t compromise on taste. Whether you’re looking for a satisfying snack or a flavorful antipasti, this recipe is sure to impress. So gather your ingredients, and let’s dive into the world of Lebanese cuisine with this nourishing and delicious soup that will leave you and your guests craving more!

Ingredients

  • 0.3 teaspoon allspice 
  •  bay leaves 
  •  carrots diced
  • ribs celery diced
  • cups chickpeas drained and rinsed cooked (or 2 cans, )
  • 0.1 teaspoon chili powder 
  •  cinnamon sticks 
  • cloves garlic minced pressed
  • teaspoon ground cumin 
  • 0.3 teaspoon ground ginger 
  • tablespoons juice of lemon 
  • large onion chopped
  • 0.5 teaspoon paprika 
  • 0.5 cup parsley chopped
  • pinch saffron threads generous crushed
  • servings salt to taste
  • cups vegetable stock (or water plus bouillon)
  • 0.3 cup frangelico (see above)
  • 0.3 cup frangelico (see above)

Equipment

    Directions

    1. Add the onion, celery, and carrot and cook over medium-high heat until the onion begins to brown (about 5 minutes).
    2. Add the garlic and cook for 1 minute.
    3. Add the spices, including bay leaves and cinnamon stick, and cook, stirring, for another minute.
    4. Add the chickpeas and stir to coat them with the spices.
    5. Pour in the 8 cups of vegetable stock, bring to a boil, and reduce heat to a simmer for 10 minutes.
    6. Add salt to taste.
    7. Add the moghrabieh and cover and cook until it is tender, about 25 minutes. Check frequently to see if it is becoming dry and add broth as needed. Just before serving, stir in the parsley and lemon juice.

    Nutrition Facts

    Calories180kcal
    Protein17.53%
    Fat11.5%
    Carbs70.97%

    Properties

    Glycemic Index
    58.1
    Glycemic Load
    7.47
    Inflammation Score
    -10
    Nutrition Score
    20.171304495438%

    Flavonoids

    Eriodictyol
    0.24mg
    Hesperetin
    0.72mg
    Naringenin
    0.07mg
    Apigenin
    11.16mg
    Luteolin
    0.22mg
    Isorhamnetin
    1.25mg
    Kaempferol
    0.34mg
    Myricetin
    0.79mg
    Quercetin
    5.24mg

    Nutrients percent of daily need

    Calories:180.14kcal
    9.01%
    Fat:2.4g
    3.7%
    Saturated Fat:0.27g
    1.69%
    Carbohydrates:33.38g
    11.13%
    Net Carbohydrates:25.26g
    9.18%
    Sugar:9.03g
    10.04%
    Cholesterol:0mg
    0%
    Sodium:1483.27mg
    64.49%
    Alcohol:0g
    100%
    Alcohol %:0%
    100%
    Protein:8.24g
    16.48%
    Vitamin A:4671.45IU
    93.43%
    Vitamin K:92.38µg
    87.98%
    Manganese:1.11mg
    55.69%
    Folate:163.38µg
    40.85%
    Fiber:8.12g
    32.47%
    Iron:3.21mg
    17.83%
    Vitamin C:13.84mg
    16.78%
    Copper:0.33mg
    16.7%
    Phosphorus:164.66mg
    16.47%
    Magnesium:51.35mg
    12.84%
    Potassium:431.14mg
    12.32%
    Vitamin B6:0.22mg
    11.08%
    Zinc:1.48mg
    9.89%
    Vitamin B1:0.14mg
    9.02%
    Calcium:79.31mg
    7.93%
    Vitamin B2:0.09mg
    5.28%
    Selenium:3.63µg
    5.19%
    Vitamin B3:0.84mg
    4.21%
    Vitamin E:0.6mg
    3.99%
    Vitamin B5:0.4mg
    3.99%