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Chickpea Harissa Soup Recipe
This simple chickpea harissa soup is the perfect vegetarian weeknight meal! Loaded with fresh veggies, smoky fire roasted tomatoes, canned chickpeas and a blend of fragrant spices, it’s healthy, so easy to make and just as flavorful!
Prep Time
10 mins
Cook Time
10 mins
Total Time
35 mins
Servings: 4 Servings
Calories: 309 kcal
Course:
Soup
Cuisine:
North African
Ingredients
- 2 2 tablespoons olive oil
- ½ ½ medium yellow onion diced
- 1 1 medium red bell pepper chopped
- 1 1 large carrot chopped
- 1 1 stalk celery chopped
- 3 3 cloves garlic minced
- 1 1 teaspoon smoked paprika
- 1 1 teaspoon cumin
- ½ ½ teaspoon ground turmeric
- 1 1 cinnamon stick
- 1-2 1-2 tablespoons harissa paste to taste
- 15 15 ounce can fire roasted tomatoes
- 15 15 ounce can chickpeas drained and rinsed
- 3 3 cups vegetable stock
- 1 1 teaspoon sugar
- Salt and freshly ground black pepper
- ¼ ¼ cup cilantro chopped
- 2 2 tablespoons fresh mint chopped
- Cooked pearl couscous, rice, or crusty bread for serving
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.
Cup of Yum
Nutrition Information
Serving
2 cups
Calories
309kcal
(15%)
Carbohydrates
41g
(14%)
Protein
10g
(20%)
Fat
13g
(20%)
Saturated Fat
2g
(10%)
Polyunsaturated Fat
2g
Monounsaturated Fat
8g
Sodium
1653mg
(69%)
Potassium
523mg
(15%)
Fiber
11g
(44%)
Sugar
11g
(22%)
Vitamin A
7007IU
(140%)
Vitamin C
60mg
(67%)
Calcium
148mg
(15%)
Iron
4mg
(22%)
Nutrition Facts
Serving: 4Servings
Amount Per Serving
Calories 309
% 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.