Easy Moroccan Vegetable Soup
User Reviews
5
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Prep Time
15 mins
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Cook Time
40 mins
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Total Time
55 mins
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Servings
4
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Calories
392 kcal
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Course
Soup
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Cuisine
Mediterranean
Easy Moroccan Vegetable Soup
Description
This Moroccan Vegetable Soup begins with sautéing onion, garlic, celery, carrot, and red chili in olive oil, which builds a fragrant base. Tomato puree and a blend of warm spices including cumin, turmeric, and cinnamon are added to deepen flavor. Canned tomatoes, chickpeas, and cubed potatoes and sweet potatoes provide body and substance. Simmering in water or vegetable broth softens the vegetables and melds flavors.
Fresh spinach is stirred in near the end to wilt gently without losing texture, while lemon zest and juice add brightness to the earthy and spiced broth. The soup is garnished with flat-leaf parsley and can be served with warm pita bread for a complete meal.
The recipe accommodates substitution of vegetables such as zucchini or cauliflower and allows using canned or home-prepared chickpeas. Fresh spinach is preferred over frozen, but frozen can be used after thawing and draining. The spice balance is mild to moderate and can be adjusted to taste.
Ingredients
- 2 teaspoons olive oil
- 3 celery finely chopped, sticks
- 1 large carrot peeled and chopped
- 1 onion finely chopped
- 1 Tablespoon tomato puree
- 3-4 garlic finely chopped, cloves
- 1-2 red chile deseeded and finely chopped
- 2 teaspoons cumin ground
- 1 teaspoon Turmeric ground
- ½ teaspoon ground cinnamon
- 15 ounces chickpeas drained and rinsed, one can
- 15 Ounces tomato one can, chopped
- 1 large potato cut into 1-inch chunks
- 1 large sweet potato cut into 1-inch chunks
- 2 cups spinach packed, fresh
- salt Start with 1 tbsp of salt and 1 tsp of pepper, to taste
- black pepper Start with 1 tbsp of salt and 1 tsp of pepper, to taste
- 1 lemon zest and juice
- 4 cups water or vegetable broth
- flat-leaf parsley roughly chopped to garnish, pita bread, to serve with, optional
Instructions
- Start by chopping the veggies; finely chop the onion, carrot, celery stick, garlic, spinach, parsley and red chili.
- Rinse and thoroughly scrub the potatoes to remove any dirt. Pat the excess moisture with a paper towel and cut into 1-inch cubes.
- Drain and rinse the chickpeas; set aside.Heat oil in a Dutch oven, over medium-high heat.Add onion and garlic; sauté for 2 minutes until onion is translucent and garlic is fragrant.
- Add celery, carrot, and red chilies, stirring frequently cook for 2 minutes. Stir in the tomato puree, cumin, turmeric, and cinnamon; cook for 2 minutes more.
- Immediately add in the chopped tomatoes, potatoes, and chickpeas.
- Pour in the water, reduce the heat to low, and let simmer for about 40 minutes until potatoes are tender.
- Add spinach and cook for 1 minute more, stirring constantly so the spinach starts to wilt. Turn off the heat and add lemon juice and zest.
- Pour the soup into bowls.Garnish with chopped parsley and serve with warm pita bread.
Notes
- You can use any cooking oil based on preference.
- Additional vegetables like zucchini or cauliflower can be added to enhance the soup.
- Use canned chickpeas for convenience or prepare your own for freshness.
- Fresh spinach is recommended; if using frozen, thaw and drain well before adding.
- Fresh garlic and lemons help achieve better flavor compared to dried or bottled substitutes.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 392 kcal
% Daily Value*
| Calories | 392kcal | 20% |
| Carbohydrates | 75g | 25% |
| Protein | 15g | 30% |
| Fat | 5g | 8% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 2g | 10% |
| Sodium | 256mg | 11% |
| Potassium | 1468mg | 31% |
| Fiber | 16g | 64% |
| Sugar | 15g | 30% |
| Vitamin A | 16783IU | 336% |
| Vitamin C | 56mg | 62% |
| Calcium | 176mg | 18% |
| Iron | 7mg | 39% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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