Moroccan chickpea soup

Moroccan chickpea soup

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(6 ratings)

Prep: 10 mins Cook: 25 mins

Easy

Serves 4
This low-fat soup is packed with storecupboard pulses, healthy grains and North African spice- use cumin, ras el hanout, ginger and cinnamon

Nutrition and extra info

  • Freezable
  • Healthy
  • Vegetarian

Nutrition: per serving

  • kcal211
  • fat5g
  • saturates1g
  • carbs32g
  • sugars12g
  • fibre6g
  • protein9g
  • salt1.3g
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Ingredients

  • 1 tbsp olive oil

    Olive oil

    ol-iv oyl

    Probably the most widely-used oil in cooking, olive oil is pressed from fresh olives. It's…

  • 1 onion, chopped

    Onion

    un-yun

    Onions are endlessly versatile and an essential ingredient in countless recipes. Native to Asia…

  • 2 garlic clove, crushed
  • 1 red chilli, deseeded and roughly chopped
  • 1 tbsp grated fresh ginger

    Ginger

    jin-jer

    Mainly grown in Jamaica, Africa, India, China and Australia, ginger is the root of the plant. It…

  • 1 tsp cumin

    Cumin

    q-min

    An aromatic spice native to eastern Mediteranean countries and Upper Egypt. This warm,…

  • 1 tsp ras-el-hanout
  • ¼ tsp cinnamon

    Cinnamon

    sin-ah-mun

    A fragrant spice which comes from the inner bark of a tropical tree. When dried, it curls into…

  • 200g roasted red pepper, from a jar
  • 2 x 400g cans chopped tomato
  • 400ml vegetable stock
  • 400g can chickpea, drained and rinsed
  • 2 preserved lemon, rind chopped (discard the pulp and seeds)
  • 1 tbsp clear honey
  • 50g wholewheat couscous

    Couscous

    koos-koos

    Consisting of many tiny granules made from steamed and dried durum wheat, couscous has become a…

Method

  1. Heat the oil in a large lidded pan. Add the onion and garlic, put on the lid and cook for 5 mins, stirring halfway through. Stir the chilli, ginger, cumin, ras el hanout and cinnamon into the pan and cook for 1 min. Add the peppers, tomatoes and stock. Bring to the boil, turn down to a simmer, put on the lid and cook for 10 mins.

  2. Blitz the soup with a stick blender, or in a food processor until smooth. Return to the pan and add more liquid to thin the soup, if you like. Stir in the chickpeas, preserved lemons, honey and some seasoning. If eating straight away, add the couscous and heat through for 5 mins. (If taking to work, add the couscous just before reheating).

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Comments, questions and tips

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Comments (4)

egreenwood20's picture
3.75

Delicious, but with a few changes! Really good for lunches.

I used fresh lemon juice (1/2 squeezed lemon) instead of the preserved lemons and added a TBSP of sugar to take the bitter edge off. I also didn't use Cinnamon as I didn't have any, and it wasn't missed at all.

I would perhaps take out the chickpeas next time to make this a bit lower-calorie, I actually don't think it needed them with the cous cous!

SMaltball's picture

Just made this as a relatively quick lunch. Well worth the wait, i only put one preserved lemon in (was worried as i'd preserved them myself and not used them before) the soup has a lovely warming flavour and the lemons cut this without being overpowering.

I used giant wholewheat couscous which took a little longer to cook than 5mins. Will definitely be making it again though. Another bonus, its really filling!

sllyst's picture
5

Absolutely loved this recipe so has everyone who'as tried it. Packed with flavour, nice and filling and really healthy too, can't recommend it enough.

Lemonyginger's picture

Really like this recipe, easy to cook, fast and has a real depth of flavour. I haven't added the couscous just because I think it's a filling enough lunch without.

On top of that it's v WeightWatchers pro-point friendly - 4pp per serving without cous cous, 5 with. Win win.

Questions (2)

flutesalad's picture

does this mean red peppers in brine, vinegar or oil?

sllyst's picture
5

To keep it low fat they would need to be in brine not oil and i think in vinegar they would be too over-powering.

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