Moroccan Chickpea Soup

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

Suggestions


If you're craving a warm, hearty meal that's both satisfying and packed with flavor, look no further than this Moroccan Chickpea Soup. With its rich combination of spices and wholesome ingredients, this vegetarian dish is perfect for any time of the day—whether it's a comforting lunch or a delightful dinner. The tantalizing aroma of turmeric, cinnamon, and black pepper will fill your kitchen, inviting everyone to gather around the table.

This soup is not just delicious but also nourishing, featuring an impressive mix of protein from chickpeas and lentils, complemented by the fresh brightness of cilantro and parsley. The vibrant colors of the whole tomatoes and the hearty pasta add a visual appeal that makes this dish as attractive as it is tasty.

Ready in about 45 minutes, it's an excellent option for busy weeknights, making it simple to prepare a wholesome meal without spending hours in the kitchen. Serving six, it's also an ideal choice for family gatherings or cozy dinners with friends. So grab your apron, roll up your sleeves, and dive into this delectable Moroccan Chickpea Soup that promises delightful flavors and a healthy, satisfying experience!

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