Experience the vibrant flavors of North Africa with this Moroccan Chickpea Soup. Packed with protein-rich chickpeas, nutritious kale and a medley of aromatic spices, this soup is not only hearty and filling, but also incredibly healthy and delicious.
This recipe includes distinct ingredients such as fire-roasted diced tomatoes and kale. While most supermarkets carry these items, they may not be part of your regular grocery list. Fire-roasted diced tomatoes add a smoky depth to the soup, while kale, a superfood, lends its earthy flavor and a host of nutrients. Carefully look for these ingredients in the canned goods and produce sections of your local supermarket.
Ingredients for Moroccan Chickpea Soup
Olive oil: Used for sautéing the vegetables and spices, it adds richness to the soup.
White onion: Adds a sweet and mild flavor.
Carrot: Brings a slight sweetness and enhances the soup's nutritive value.
Garlic: Gives a distinctive, robust flavor.
Vegetable stock: The base for the soup, adding depth and flavor.
Garbanzo beans: Also known as chickpeas, they are hearty and high in protein.
Fire-roasted diced tomatoes: They provide a smoky flavor and chunky texture.
Tomato paste: Thickens the soup and intensifies the tomato flavor.
Ground cumin: Adds a warm, earthy flavor typically found in Moroccan cuisine.
Ground cinnamon: A sweet and aromatic spice that complements the savory ingredients.
Ground ginger: Adds a spicy, floral note.
Red pepper flakes: Gives a hint of heat.
Kosher salt: Enhances all the other flavors.
Black pepper: Adds a mild heat and complexity.
Kale leaves: Brings an earthy flavor and makes the soup more nutritious.
Cilantro: Adds a fresh, herbal finish.
Lemon wedges: Adds tanginess, balancing out the rich flavors.
One reader, Deeanne Ferrer says:
This Moroccan chickpea soup recipe is a game-changer! The blend of spices and fire-roasted tomatoes creates a rich and comforting flavor. The addition of kale adds a healthy touch. It's easy to make and perfect for a cozy night in. I highly recommend trying it!
Techniques for Preparing Moroccan Chickpea Soup
How to sauté vegetables: Sauté the onion and carrot in a large stockpot over medium-high heat for 5 minutes, stirring occasionally, until the onion is soft and translucent. Then add the garlic and sauté for 1 more minute, stirring occasionally, until fragrant.
How to simmer soup: Bring the vegetable stock, chickpeas, tomatoes, tomato paste, cumin, cinnamon, and red pepper flakes to a simmer. Then reduce the heat to medium-low and stir in the chopped kale. Continue simmering for 3 minutes until the kale has slightly softened.
How to season to taste: Taste the soup and season with your desired amount of salt and pepper before serving.
How to garnish and serve: Serve the soup warm, garnished with fresh cilantro and a fresh lemon wedge.
How To Make Moroccan Chickpea Soup
Rich in flavor and texture, our version of the Moroccan chickpea soup is a delight that will surely satisfy your hungry bellies with a nice kick of spice.
Serves:
Ingredients
- 1tbspolive oil
- 1smallwhite onionpeeled and diced
- 1largecarrotpeeled and diced
- 4clovesgarlicpeeled and minced
- 4cupsvegetable stock
- 30ozgarbanzo beansrinsed and drained
- 15ozfire-roasted diced tomatoes
- 3tbsptomato paste
- 1tspground cumin
- ½tspground cinnamon
- ½tspground ginger
- red pepper flakescrushed, to taste
- Kosher saltto taste
- black pepperto taste
- 3cupskale leavesroughly-chopped
- fresh cilantrochopped, to serve
- lemon wedgesto serve
Instructions
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Heat oil in a large stockpot over medium-high heat. Add onion and carrot and sauté for 5 minutes, stirring occasionally, until the onion is soft and translucent.
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Then add garlic and sauté for 1 more minute, stirring occasionally, until fragrant.
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Add in the vegetable stock, chickpeas, tomatoes, tomato paste, cumin, cinnamon, and red pepper flakes, and bring to a simmer.
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Reduce heat to medium-low, and stir in the chopped kale. Continue simmering for 3 minutes until the kale has slightly softened.
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Taste and season with your desired amount of salt and pepper.
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Serve warm, garnished with fresh cilantro and served with a fresh lemon wedge.
Nutrition
- Calories: 600.01kcal
- Fat: 11.38g
- Saturated Fat: 1.25g
- Monounsaturated Fat: 3.74g
- Polyunsaturated Fat: 4.28g
- Carbohydrates: 99.07g
- Fiber: 20.70g
- Sugar: 19.53g
- Protein: 31.06g
- Sodium: 979.01mg
- Calcium: 151.44mg
- Potassium: 1401.63mg
- Iron: 7.53mg
- Vitamin A: 184.63µg
- Vitamin C: 33.43mg
Helpful Technique for Preparing Moroccan Chickpea Soup
When adding the kale to the soup, ensure to roughly chop it into bite-sized pieces. This not only makes it easier to eat but also allows the kale to cook evenly and absorb the flavors of the soup more effectively. Additionally, adding the kale towards the end of the cooking process helps to retain its vibrant green color and prevents it from becoming overly wilted.
Time-Saving Tips for Moroccan Chickpea Soup
Prep ahead: Chop and measure ingredients in advance to streamline the cooking process.
One-pot wonder: Opt for recipes that require minimal dishes and cook everything in one pot for easy cleanup.
Canned convenience: Use canned chickpeas and diced tomatoes to save time on prep work.
Freeze for later: Make a double batch and freeze the extra soup for a quick and convenient meal in the future.
Efficient chopping: Use a food processor to quickly chop onions, carrots, and garlic for the soup.
Substitute Ingredients For Moroccan Chickpea Soup Recipe
olive oil - Substitute with coconut oil: Coconut oil has a similar fat content and can add a subtle tropical flavor to the soup.
white onion - Substitute with yellow onion: Yellow onions have a slightly stronger flavor, but they can be a good substitute for white onions in this recipe.
carrot - Substitute with sweet potato: Sweet potatoes can add a touch of sweetness and a heartier texture to the soup.
garlic - Substitute with shallots: Shallots have a milder flavor compared to garlic and can provide a more delicate taste to the soup.
vegetable stock - Substitute with chicken stock: Chicken stock can add a richer flavor to the soup, complementing the spices and chickpeas.
garbanzo beans - Substitute with lentils: Lentils can provide a similar texture and earthy flavor to the soup as chickpeas.
fire-roasted diced tomatoes - Substitute with canned crushed tomatoes: Crushed tomatoes can add a smooth and rich texture to the soup, similar to fire-roasted diced tomatoes.
kale leaves - Substitute with spinach: Spinach can be a milder alternative to kale and will wilt nicely in the soup.
cumin - Substitute with coriander: Coriander has a citrusy and slightly sweet flavor that can complement the other spices in the soup.
cinnamon - Substitute with allspice: Allspice can provide a warm and aromatic flavor similar to cinnamon.
ginger - Substitute with ground turmeric: Ground turmeric can add a warm and earthy flavor to the soup, similar to ginger.
lemon wedges - Substitute with lime wedges: Lime wedges can provide a tangy and citrusy flavor to the soup, similar to lemon wedges.
Presenting Moroccan Chickpea Soup
Elevate the plating: When presenting the Moroccan Chickpea Soup, focus on creating an elegant and visually appealing presentation. Use a wide-rimmed bowl to showcase the vibrant colors and textures of the soup.
Garnish with fresh cilantro: Sprinkle a generous amount of fresh cilantro over the soup just before serving. The vibrant green color and aromatic fragrance will add a pop of freshness to the dish.
Lemon wedge on the side: Serve the soup with a neatly cut lemon wedge on the side of the bowl. This not only adds a burst of citrus flavor but also enhances the visual appeal of the dish.
Use high-quality olive oil: Drizzle a small amount of high-quality olive oil over the soup just before serving. The richness of the oil will add depth of flavor and a glossy finish to the dish.
Consider the placement of the kale: When adding the kale to the soup, carefully place the leaves to create an attractive arrangement. This attention to detail will impress the judges and elevate the overall presentation.
Attention to detail: Wipe the rim of the bowl to ensure a clean presentation. Attention to detail is key in fine dining, and a clean presentation will demonstrate professionalism and care in plating.
Balance the colors: When plating, consider the color contrast. The vibrant red of the tomatoes, the green of the kale, and the golden hues of the chickpeas should be balanced to create an aesthetically pleasing presentation.
Use a minimalistic approach: Embrace a minimalistic approach to plating. Focus on simplicity and elegance, allowing the natural beauty of the ingredients to shine through.
Consider the bowl shape: Choose a bowl with a unique shape or design to add an element of sophistication to the presentation. The bowl itself can become a part of the overall visual appeal.
Create a focal point: Arrange the ingredients in a way that creates a focal point in the center of the bowl. This will draw the eye and create a visually striking presentation.
Essential Tools for Making Moroccan Chickpea Soup
Cutting board: A flat board on which food is cut.
Chef's knife: A versatile kitchen knife with a broad and sharp blade.
Stockpot: A large pot used for making soups, stocks, and stews.
Wooden spoon: A spoon made from wood, commonly used for stirring and mixing.
Vegetable peeler: A tool used to remove the outer skin or peel of vegetables.
Can opener: A device used to open metal cans.
Measuring cups and spoons: Utensils used to measure ingredients accurately.
Ladle: A long-handled spoon with a deep bowl for serving soups and stews.
Soup ladle: A larger ladle specifically designed for serving soup.
Citrus juicer: A tool used to extract juice from citrus fruits.
Serving bowls: Bowls used for serving the prepared soup.
Soup bowls: Bowls specifically designed for serving soup.
Soup ladle: A larger ladle specifically designed for serving soup.
Storing and Freezing Moroccan Chickpea Soup
- Allow the Moroccan chickpea soup to cool completely before storing or freezing.
- For short-term storage, transfer the cooled soup to an airtight container and refrigerate for up to 5 days.
- When ready to reheat, transfer the desired portion to a saucepan and heat over medium-low heat, stirring occasionally, until warmed through. You may need to add a splash of vegetable stock or water to thin the soup if it has thickened during storage.
- For long-term storage, transfer the cooled soup to freezer-safe containers or resealable bags, leaving about an inch of space at the top for expansion.
- Label the containers or bags with the date and freeze for up to 3 months.
- To thaw, transfer the frozen soup to the refrigerator and allow it to thaw overnight.
- Reheat the thawed soup in a saucepan over medium-low heat, stirring occasionally, until warmed through. You may need to add a splash of vegetable stock or water to thin the soup if it has thickened during freezing.
- Garnish with fresh cilantro and a squeeze of lemon before serving the reheated soup for the best flavor and texture.
Reheating Leftover Moroccan Chickpea Soup
Stovetop method: transfer the leftover moroccan chickpea soup to a saucepan and reheat it over medium-low heat, stirring occasionally, until it reaches the desired temperature. This method allows you to control the heat and ensure the soup is evenly reheated without scorching or burning.
Microwave method: pour the leftover soup into a microwave-safe bowl and cover it with a lid or plastic wrap, leaving a small vent for steam to escape. Microwave on high power in 1-minute intervals, stirring between each interval, until the soup is heated through. Be careful when removing the bowl from the microwave, as it may be hot.
Slow cooker method: if you have a larger quantity of leftover soup, you can reheat it in a slow cooker. Transfer the soup to the slow cooker, cover it with the lid, and heat on low for 1-2 hours or until it reaches the desired temperature. This method is convenient if you want to reheat the soup without much supervision.
Oven method: preheat your oven to 350°F (175°C). Pour the leftover soup into an oven-safe dish and cover it with aluminum foil. Place the dish in the preheated oven and heat for 15-20 minutes, or until the soup is thoroughly heated. Stir the soup halfway through the reheating process to ensure even heating.
Regardless of the method you choose, be sure to stir the soup well before serving to redistribute any settled ingredients, such as the chickpeas, vegetables, and spices. If the soup appears too thick after reheating, you can add a small amount of vegetable stock or water to thin it out and achieve the desired consistency.
Taste the soup after reheating and adjust the seasoning if needed. You may find that the flavors have mellowed or intensified during storage, so adding a squeeze of fresh lemon juice, a sprinkle of fresh cilantro, or a pinch of salt and pepper can help revive the taste.
Interesting Fact About Moroccan Chickpea Soup
Moroccan chickpea soup is a traditional dish in Moroccan cuisine and is often enjoyed during the colder months. It is a hearty and nutritious soup that is packed with protein and fiber from the chickpeas and vitamins from the vegetables. This soup is also a great source of antioxidants and anti-inflammatory properties, thanks to the spices used, such as cumin, cinnamon, and ginger. It's a perfect dish for a cozy night in or for entertaining guests, and it can be easily customized with different vegetables or spices to suit your taste preferences.
Is Making Moroccan Chickpea Soup Cost-Effective?
This Moroccan chickpea soup recipe is highly cost-effective for a household. With affordable ingredients like chickpeas, vegetable stock, and kale, it offers a budget-friendly meal option. The use of pantry staples and versatile ingredients makes it a smart choice for households looking to save money. The overall verdict for this recipe is 9/10, considering its affordability, nutritional value, and delicious flavor. The approximate cost for a household of 4 people is around $15, making it an economical and satisfying choice for home-cooked meals.
Is This Moroccan Soup Healthy or Unhealthy?
This Moroccan chickpea soup recipe is a nutritious and wholesome dish that offers several health benefits:
- Chickpeas are an excellent source of plant-based protein, fiber, and complex carbohydrates, which can help maintain stable blood sugar levels and promote feelings of fullness.
- The combination of vegetables, including onion, carrot, and kale, provides a variety of vitamins, minerals, and antioxidants that support overall health and well-being.
- The use of olive oil, a healthy fat, can help improve heart health and reduce inflammation in the body.
- The spices used, such as cumin, cinnamon, and ginger, not only add flavor but also have potential anti-inflammatory and antioxidant properties.
While this recipe is already quite healthy, there are a few ways to make it even more nutritious:
- Consider adding more vegetables to the soup, such as diced zucchini, bell peppers, or spinach, to increase the fiber and nutrient content.
- Experiment with using low-sodium vegetable stock to reduce the overall sodium content of the dish.
- If you prefer a creamier texture, you can blend a portion of the soup using an immersion blender or regular blender, which can also help to thicken the soup without the need for additional ingredients.
- To boost the protein content even further, consider serving the soup with a side of quinoa or whole-grain bread.
Editor's Opinion on This Moroccan Chickpea Soup Recipe
This Moroccan chickpea soup recipe is a delightful blend of flavors and textures. The combination of chickpeas, fire-roasted tomatoes, and aromatic spices creates a rich and satisfying soup. The addition of kale adds a pop of color and a boost of nutrition. The use of fresh cilantro and a squeeze of lemon at the end brightens the dish and adds a refreshing touch. Overall, this recipe is a wonderful choice for a cozy and flavorful meal.
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Why trust this Moroccan Chickpea Soup Recipe:
This Moroccan Chickpea Soup recipe is a delightful blend of Moroccan spices and wholesome ingredients. The combination of cumin, cinnamon, and ginger infuses the soup with rich, aromatic flavors. The use of fire-roasted diced tomatoes and tomato paste adds depth to the broth, while the addition of kale leaves provides a nutritious boost. Trust the balance of flavors and textures in this recipe, as it has been carefully crafted to deliver a satisfying and nourishing experience.
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