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
- Cumin: 1 tsp cumin
- Red Pepper: 200g roasted red pepper, from a jar
- Garlic Clove: 2 garlic cloves, crushed
- Red Chilli: 1 red chilli, deseeded and roughly chopped
- Olive Oil: 1 tbsp olive oil
- Onion: 1 onion, chopped
- Chopped Tomato: 2 x 400g cans chopped tomato
- Vegetable Stock: 400ml vegetable stock
- Couscous: 50g wholewheat couscous
- Chickpea: 400g can chickpea, drained and rinsed
- Cinnamon: 1/4 tsp cinnamon
- Ginger: 1 tbsp grated fresh ginger
- Ras El Hanout: 1 tsp ras-el-hanout
- Clear Honey: 1 tbsp clear honey
- Preserved Lemon: 2 preserved lemons, rind chopped (discard the pulp and seeds)
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).
