Chickpea Harissa Soup Recipe
User Reviews
4.9
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Prep Time
10 mins
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Cook Time
25 mins
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Total Time
35 mins
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Servings
4 Servings
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Calories
309 kcal
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Course
Soup
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Cuisine
North African
Chickpea Harissa Soup Recipe
Description
Chickpea Harissa Soup Recipe combines sautéed onions, red bell peppers, carrots, celery, and garlic with a blend of spices including smoked paprika, cumin, turmeric, and a cinnamon stick for depth. Harissa paste adds a spicy, aromatic edge. Fire-roasted tomatoes and chickpeas provide body and richness, while vegetable stock forms the base. The soup is simmered until vegetables soften, allowing flavors to meld into a balanced, savory broth.
Fresh cilantro and mint sprinkled on top lend brightness and fresh herbal fragrance to cut through the spice. Serving this soup with pearl couscous, rice, or crusty bread adds texture and makes it more substantial as a meal.
Ingredients
- 2 tablespoons olive oil
- ½ medium yellow onion diced
- 1 medium red bell pepper chopped
- 1 large carrot chopped
- 1 talk celery chopped
- 3 cloves garlic minced
- 1 teaspoon smoked paprika
- 1 teaspoon cumin
- ½ teaspoon Turmeric ground
- 1 cinnamon stick
- 1-2 tablespoons harissa paste to taste
- 15 ounce fire-roasted tomato canned
- 15 ounce chickpeas drained and rinsed, canned
- 3 cups vegetable stock
- 1 teaspoon sugar
- salt freshly ground
- black pepper freshly ground
- ¼ cup cilantro chopped
- 2 tablespoons mint chopped, fresh
- pearl couscous for serving, cooked
- rice
- crusty bread
Instructions
- Heat olive oil in a large pot over medium heat. When shimmering, add the onion and cook for 5-7 minutes, until softened.
- Add the bell pepper, carrot, celery, garlic, spices and harissa paste. Sauté for another 2-3 minutes or until fragrant.
- Add the fire-roasted tomatoes, chickpeas, stock, and sugar. Season with salt and black pepper to taste.
- Bring to a boil then reduce the heat to low and simmer for 10-15 minutes or until the vegetables have softened. Serve warm topped with cilantro and mint.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4Servings
Amount Per Serving
Calories 309 kcal
% Daily Value*
| Serving | 2 cups | |
| Calories | 309kcal | 15% |
| Carbohydrates | 41g | 14% |
| Protein | 10g | 20% |
| Fat | 13g | 20% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 8g | 40% |
| Sodium | 1653mg | 69% |
| Potassium | 523mg | 11% |
| Fiber | 11g | 44% |
| Sugar | 11g | 22% |
| Vitamin A | 7007IU | 140% |
| Vitamin C | 60mg | 67% |
| Calcium | 148mg | 15% |
| Iron | 4mg | 22% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
4.9
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