MOROCCAN-SPICED CHICKPEA SOUP
Moroccan-Spiced Chickpea Soup brings a taste of North Africa to your bowl with simple ingredients, which has a warm and earthy flavour. The creamy chickpeas provide plant-based protein and fibre, while chopped tomatoes add depth and a touch of acidity. A hint of cumin creates a distinctly Moroccan aroma, and the olive oil carries it all together in a silky broth. This soup is naturally vegan, low in fat and gluten-free, making it an excellent option for clean eating, digestive ease and midweek nourishment. Light yet satisfying, it’s a vibrant and versatile meal that works beautifully as a lunch or starter. Best of all, it comes together quickly, allowing you to enjoy bold international flavour without the need for a long list of spices or hours in the kitchen. Add crusty bread or couscous on the side for a complete and comforting dish.
RECIPE CATEGORY
Lunch
SERVING SIZE
1
CUISINE
Moroccan
PREPARATION/TECHNIQUES
Simmer
OCCASION/HOLIDAY
Fall
SPECIAL CONSIDERATION/DIETARY CONCERNS
Vegan, Vegetarian, Healthy, Low Fat, High Fibre, Gluten-Free, Quick & Easy, Low Sodium
DISH TYPE
Soup / Stew
INGREDIENTS
There are the following ingredients for Moroccan-Spiced Chickpea Soup:
- ½ cup chickpeas (cooked or canned, rinsed)
- ¼ cup chopped tomato
- 1 cup vegetable broth
- ¼ tsp ground cumin
- 1 tsp olive oil
FULL NUTRITIONAL INFORMATION
- Calories: 428.6 kcal
- Fat: 10.8 g
- Saturated Fat: 1.3 g
- Carbohydrate: 65 g
- Sugar: 11.8 g
- Sodium: 62.8 mg
- Fiber: 12.8 g
- Protein: 21 g
- Calcium: 74.5 mg
- Iron: 4.8 mg
- Potassium: 826.9 mg
PREPARATION
These steps are followed for the preparation of Moroccan-Spiced Chickpea Soup:
- Prepare The Ingredients:Rinse the chickpeas thoroughly if using canned. Chop the tomatoes finely and measure out the olive oil, broth, and cumin.
- Sauté The Tomato And Cumin:In a small saucepan over medium heat, add the olive oil. Once warm, stir in the chopped tomato and ground cumin. Cook for 2 to 3 minutes until fragrant.
- Add The Chickpeas And Broth:Pour in the chickpeas and vegetable broth. Stir to combine, then bring to a gentle boil.
- Simmer The Soup:Reduce the heat to low and let the soup simmer uncovered for 10 to 12 minutes. This allows the cumin to infuse the broth and the chickpeas to soften.
- Mash Or Blend (Optional):For a creamier texture, mash a few chickpeas against the side of the pot or use an immersion blender for a partial puré
- Taste And Serve:Taste and adjust seasoning if desired. Serve hot, garnished with a sprinkle of cumin, chopped coriander or lemon zest.
PREP TIME
5 minutes
COOKING TIME
12 minutes
TIPS
- Flavour Base: Sautéing the cumin with tomato in olive oil helps release its earthy aroma and improves the soup’s depth.
- Chickpea Texture: If you like softer chickpeas, simmer for an extra 5 minutes or use canned ones that have been cooked longer.
- Thick Or Brothy: Adjust the soup’s consistency by lightly mashing the chickpeas for a thicker texture or adding more broth for a lighter one.
- Brighten It Up: Add a dash of lemon juice before serving for a fresh, zesty finish that balances the cumin’s warmth.
- Side Pairings: Serve with couscous, flatbread, or a side salad of cucumber and mint for a balanced meal.
VARIATIONS
- Add Vegetables: Toss in diced carrots, spinach, or zucchini during the simmer for a more nutrient-dense version.
- Spicier Kick: Add a pinch of cayenne or a small amount of harissa paste for extra heat.
- Protein Boost: Stir in 1 tablespoon of hemp seeds or ¼ cup cooked lentils.
- Creamy Finish: Blend with 1 tablespoon of tahini or coconut milk for a richer, silkier texture.
- Fresh Herbs: Garnish with parsley, coriander or a dash of smoked paprika for added aroma and colour.
PREPPING AND STORAGE
- Fridge Storage: Allow soup to cool completely, then store in an airtight container in the fridge for up to 4 days.
- Freezer Instructions: Portion into freezer-safe containers and freeze for up to 2 months. Label clearly with the date and soup name.
- Reheating: Thaw overnight in the fridge if frozen, then reheat on the stove over low heat. Add a splash of water or broth if needed.
- Batch Cooking Tip: This soup doubles easily. Prep extra servings in one pot and store portions for quick lunches or post-work dinners.