5.0 from 21 votes
Moroccan Chickpea Soup
This flavorful Moroccan Chickpea Soup recipe combines spices with tomato and chickpeas for a hearty vegan meal that's ready in 20 minutes.
Cook Time
mins
Total Time
20 mins
Servings: 6
Calories: 112 kcal
Course:
Soup , Dinner
Cuisine:
Moroccan
Ingredients
- 1 tablespoon olive oil
- 1 onion chopped
- 2 garlic cloves minced
- 1 teaspoon ground cumin
- ½ teaspoon ground cinnamon
- ½ teaspoon ground ginger
- 3 cups 750ml vegetable stock
- 1 cup 250ml water
- 1 cans (15-ounce 400g can) chopped tomatoes
- 2 cans (15-ounce 400g cans) chickpeas rinsed and drained
- 2 tablespoons tomato puree/paste
- 2 cups 150grams kale roughly chopped
- ¼ teaspoon black pepper
- Zest and juice ½ lemon
To serve (optional)
- Handful cilantro/coriander
- flatbread
Instructions
- Heat the oil in a soup pot over a medium/low heat, then add the onion and fry for 8 minutes until soft but not browned. Add the garlic, cumin, cinnamon and ginger and cook for a further minute.
- Add the stock, tomatoes, chickpeas and tomato paste, stir well and increase the heat to bring to the boil. Reduce the heat and simmer for 10 minutes.
- Season with the pepper to taste, and stir in the kale and cook for a further 2 minutes. Stir in the lemon zest and juice.
- Serve topped with cilantro/coriander.
Cup of Yum
Nutrition Information
Calories
112kcal
(6%)
Carbohydrates
16g
(5%)
Protein
5g
(10%)
Fat
4g
(6%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
1g
Monounsaturated Fat
2g
Sodium
708mg
(30%)
Potassium
301mg
(9%)
Fiber
4g
(16%)
Sugar
2g
(4%)
Vitamin A
2578IU
(52%)
Vitamin C
30mg
(33%)
Calcium
70mg
(7%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 6Serving
Amount Per Serving
Calories 112
% Daily Value*
| Calories | 112kcal | 6% |
| Carbohydrates | 16g | 5% |
| Protein | 5g | 10% |
| Fat | 4g | 6% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 2g | 10% |
| Sodium | 708mg | 30% |
| Potassium | 301mg | 6% |
| Fiber | 4g | 16% |
| Sugar | 2g | 4% |
| Vitamin A | 2578IU | 52% |
| Vitamin C | 30mg | 33% |
| Calcium | 70mg | 7% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.