Moroccan chickpea soup

Dairy Free
Health score
52%
Moroccan chickpea soup
35 min.
4
359kcal

Suggestions


Welcome to a culinary journey that transports you straight to the vibrant streets of Morocco with this delightful Moroccan Chickpea Soup! Bursting with flavor and packed with wholesome ingredients, this soup is not only a feast for the senses but also a nourishing option for any meal of the day. Whether you're looking for a hearty lunch, a satisfying dinner, or a comforting main dish, this recipe has you covered.

Imagine the aromatic blend of spices like cumin, ras-el-hanout, and cinnamon wafting through your kitchen as you sauté onions and garlic. The addition of roasted red peppers and chopped tomatoes creates a rich, savory base, while the chickpeas provide a hearty texture and a boost of protein. Preserved lemons add a unique tang that elevates the dish, making each spoonful a delightful experience.

This Moroccan Chickpea Soup is not only dairy-free but also quick to prepare, taking just 35 minutes from start to finish. With a health score of 52 and a caloric content of 359 kcal per serving, it’s a guilt-free indulgence that you can enjoy any day of the week. Plus, the wholewheat couscous adds a lovely bite, making it even more satisfying. So grab your ingredients and get ready to savor a bowl of warmth and comfort that’s sure to impress family and friends alike!

Ingredients

  • tbsp olive oil 
  •  onion chopped
  •  garlic clove crushed
  •  to 5 chilies red deseeded roughly chopped
  • tbsp ginger fresh grated
  • tsp cumin 
  • tsp ras el hanout spice mix 
  • 0.3 tsp cinnamon 
  • 200 roasted peppers red
  • 800 canned tomatoes chopped canned
  • 400 ml vegetable stock 
  • 400 chickpeas drained and rinsed canned
  •  simple preserved lemons chopped (discard the pulp and seeds)
  • tbsp clear honey 
  • 50 couscous 

Equipment

  • food processor
  • frying pan
  • blender

Directions

  1. Heat the oil in a large lidded pan.
  2. Add the onion and garlic, put on the lid and cook for 5 mins, stirring halfway through. Stir the chilli, ginger, cumin, ras el hanout and cinnamon into the pan and cook for 1 min.
  3. Add the peppers, tomatoes and stock. Bring to the boil, turn down to a simmer, put on the lid and cook for 10 mins.
  4. Blitz the soup with a stick blender, or in a food processor until smooth. Return to the pan and add more liquid to thin the soup, if you like. Stir in the chickpeas, preserved lemons, honey and some seasoning. If eating straight away, add the couscous and heat through for 5 mins. (If taking to work, add the couscous just before reheating).

Nutrition Facts

Calories359kcal
Protein15.68%
Fat16.81%
Carbs67.51%

Properties

Glycemic Index
89.51
Glycemic Load
19.05
Inflammation Score
-9
Nutrition Score
27.877391317616%

Flavonoids

Apigenin
0.01mg
Luteolin
0.01mg
Isorhamnetin
1.38mg
Kaempferol
0.18mg
Myricetin
0.03mg
Quercetin
5.61mg

Nutrients percent of daily need

Calories:358.62kcal
17.93%
Fat:7.11g
10.94%
Saturated Fat:0.91g
5.66%
Carbohydrates:64.27g
21.42%
Net Carbohydrates:50.59g
18.4%
Sugar:20.61g
22.9%
Cholesterol:0mg
0%
Sodium:1357.91mg
59.04%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:14.93g
29.86%
Manganese:1.73mg
86.54%
Vitamin C:61.79mg
74.89%
Fiber:13.69g
54.77%
Folate:217.78µg
54.45%
Copper:0.86mg
42.86%
Iron:6.79mg
37.71%
Vitamin B6:0.66mg
33.07%
Potassium:1078.48mg
30.81%
Phosphorus:282.43mg
28.24%
Magnesium:108.71mg
27.18%
Vitamin E:3.55mg
23.64%
Vitamin B1:0.33mg
21.8%
Vitamin A:1050.84IU
21.02%
Vitamin K:21.29µg
20.28%
Vitamin B3:3.93mg
19.65%
Calcium:165.21mg
16.52%
Zinc:2.41mg
16.09%
Vitamin B2:0.22mg
12.77%
Vitamin B5:1.09mg
10.94%
Selenium:5.56µg
7.95%