Low-calorie soup recipe for 4 people, takes only 20 mins; recipe has olive oil, onion, celery, cumin, vegetable stock, tomato, chickpea, broad bean, lemon and coriander.
Moroccan chickpea soup
Course: Healthy lunch
Servings
4
servings
Prep time
10 mins
Ingredients
- Olive Oil: 1 tbsp olive oil
- Onion: 1 onion, chopped
- Garlic Clove: 2 garlic cloves, crushed
- Red Chilli: 1 red chilli, deseeded and roughly chopped
- Ginger: 1 tbsp grated fresh ginger
- Cumin: 1 tsp cumin
- Ras El Hanout: 1 tsp ras-el-hanout
- Cinnamon: 1/4 tsp cinnamon
- Red Pepper: 200g roasted red pepper, from a jar
- Chopped Tomato: 2 x 400g cans chopped tomato
- Vegetable Stock: 400ml vegetable stock
- Chickpea: 400g can chickpea, drained and rinsed
- Preserved Lemon: 2 preserved lemons, rind chopped (discard the pulp and seeds)
- Clear Honey: 1 tbsp clear honey
- Couscous: 50g wholewheat couscous
Directions
- 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.
- 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).
