Moroccan Chickpea Soup

Vegetarian
Health score
51%
Moroccan Chickpea Soup
45 min.
6
439kcal

Suggestions


Welcome to a culinary journey that transports you straight to the vibrant streets of Morocco with this delightful Moroccan Chickpea Soup! Perfectly suited for any meal of the day, this vegetarian dish is not only hearty and satisfying but also packed with flavors that will tantalize your taste buds. With a health score of 51, it’s a nutritious option that combines the goodness of chickpeas, lentils, and fresh herbs, making it a wholesome choice for lunch or dinner.

Imagine the warm aroma of spices like turmeric and cinnamon wafting through your kitchen as you prepare this comforting soup. The combination of tender chickpeas, lentils, and delicate pasta creates a delightful texture, while the vibrant colors of fresh cilantro and parsley add a refreshing touch. Each spoonful is a celebration of Moroccan cuisine, offering a perfect balance of protein, healthy fats, and carbohydrates.

Ready in just 45 minutes, this soup is not only easy to make but also serves six, making it ideal for family gatherings or meal prep for the week ahead. Serve it with a squeeze of fresh lemon for an extra zing, and watch as it becomes a favorite in your household. Dive into this Moroccan Chickpea Soup and experience the warmth and richness of Moroccan flavors in every bite!

Ingredients

  • teaspoon pepper black
  • 35 oz canned tomatoes whole drained canned
  • small celery stalks finely chopped (including leaves)
  • cups vegetable stock organic (preferably )
  • 0.5 teaspoon cinnamon 
  • 1.5 cups chickpeas dried
  • 0.8 cup extra wide egg noodles dried fine
  • 0.7 cup cilantro leaves fresh chopped
  • 0.5 cup parsley fresh chopped
  • servings lemon wedges 
  • cup lentils 
  • large onion finely chopped
  • teaspoon turmeric 
  • tablespoons butter unsalted
  • cups water 

Equipment

  • food processor
  • sauce pan
  • pot

Directions

  1. Soak chickpeas in water to cover by 2 inches 8 to 12 hours.
  2. Drain chickpeas and rinse well.
  3. Transfer to a large saucepan and add 8 cups water. Bring to a boil, then reduce heat and simmer, uncovered, until tender, 1 1/4 to 1 1/2 hours. Cool chickpeas and drain, reserving cooking liquid. You should have about 2 1/2 cups liquid (if not, add more water).
  4. Coarsely purée tomatoes in a food processor.
  5. Cook onion and celery in butter in a 4-quart heavy pot over moderately low heat, stirring occasionally, until softened.
  6. Add turmeric, pepper, and cinnamon and cook, stirring, 3 minutes.
  7. Stir in tomato purée, 1/3 cup cilantro, chickpeas with reserved liquid, vegetable broth, and lentils. Bring to a boil, then reduce heat and simmer, uncovered, until lentils are tender, about 35 minutes.
  8. Stir in pasta and cook, stirring, until tender, about 3 minutes. Stir in parsley, remaining 1/3 cup cilantro, and salt to taste.

Nutrition Facts

Calories439kcal
Protein19.14%
Fat19.34%
Carbs61.52%

Properties

Glycemic Index
60.43
Glycemic Load
13.11
Inflammation Score
-10
Nutrition Score
38.307826021443%

Flavonoids

Catechin
0.11mg
Eriodictyol
0.21mg
Hesperetin
0.28mg
Naringenin
0.01mg
Apigenin
10.79mg
Luteolin
0.09mg
Isorhamnetin
1.25mg
Kaempferol
0.24mg
Myricetin
0.75mg
Quercetin
6.04mg
Gallocatechin
0.04mg

Nutrients percent of daily need

Calories:439.16kcal
21.96%
Fat:9.83g
15.13%
Saturated Fat:4.11g
25.72%
Carbohydrates:70.39g
23.46%
Net Carbohydrates:47.71g
17.35%
Sugar:15.87g
17.63%
Cholesterol:19.04mg
6.35%
Sodium:881.8mg
38.34%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:21.89g
43.79%
Folate:468.86µg
117.22%
Manganese:2.02mg
100.88%
Vitamin K:103.83µg
98.88%
Fiber:22.68g
90.72%
Copper:0.99mg
49.34%
Iron:8.36mg
46.44%
Vitamin B1:0.67mg
44.58%
Phosphorus:406.22mg
40.62%
Potassium:1331.05mg
38.03%
Vitamin B6:0.74mg
37.23%
Magnesium:142.59mg
35.65%
Vitamin C:28.25mg
34.24%
Vitamin A:1460.3IU
29.21%
Zinc:3.95mg
26.32%
Vitamin B5:2.06mg
20.59%
Vitamin E:2.92mg
19.48%
Vitamin B3:3.87mg
19.34%
Selenium:11.75µg
16.79%
Vitamin B2:0.28mg
16.63%
Calcium:157.58mg
15.76%
Source:Epicurious