Tag Archives: Chickpeas

Moroccan Chickpea Soup

This recipe is one that I immediately pulled out when I knew I was going with the healthier living approach. I have made it several times and it really is a great soup. It is yummy, healthy and vegan (what more could you ask for?). I love the cumin and tumeric with the chickpeas and all the veggies. It is also easy to make and you can eat it immediately (no long simmering).

I would suggest that you enjoy the soup the day that you make it. It is okay the next day, but it definitely is better the first day. The good news is that the recipe does make a smaller pot of soup.

The recipe is from a delightful book called A Beautiful Bowl of Soup by Paulette Mitchell. All of the recipes are vegetarian and many are vegan, such as this soup (or can be modified to be vegan). I have made several recipes from the book with great success.

Here is the recipe:

Moroccan Chick Pea Soup with Roasted Red Pepper Coulis

Coulis

1/4 chopped, jarred roasted red pepper
1 tsp. extra virgin olive oil
1 tsp red wine vinegar
1/4 tsp. sugar
salt and freshly ground pepper to taste

Combine all ingredients in a mini food processor or small blender and process until smooth, occasionally pushing the mixture down the sides. Set aside to let the flavors blend.

Soup

2 Tbsp. olive oil
2 carrots, cut into 1/4 inch dice
3/4 cup finely chopped onion
1/2 cup finely chopped red bell pepper
2 cloves garlic, minced
1 15 oz. can chickpeas, drained and rinsed (I prefer Goya)
3 cups vegetable stock (I prefer Swanson’s vegetarian veggie broth or make your own)
2 Tbsp. fresh squeezed lemon juice
2 tsp. fresh minced thyme or 1/2 tsp. dried thyme (use fresh)
1/2 ts. fresh ground pepper, or to taste
1/4 tsp. tumeric
1/8 tsp. cayenne pepper, or to taste
Chopped parsley
Additional ground pepper

Heat the oil in a small Dutch oven over medium heat. Add the carrots, onion, bell pepper and garlic; cook stirring occasionally until crisp tender, about 6 minutes. Add the cumin; stir for about 30 seconds.

Puree the chickpeas, one cup of the veggie stock, and the lemon juice in a blender until smooth.

Stir the chickpea mixture into the soup, then add the remaining veggie stock and all the other ingredients, except the minced parley and garnishes. Increase the heat and bring to a boil. Reduce the heat; cover and simmer until carrots are tender, approximately 10 minutes. Stir in the minced parsley and adjust the seasoning.

Top each bowl of soup with a swirl of the coulis, cracked pepper and some chopped parsley.

I serve mine with Toasted Pita Triangles, as suggested. I like to make a batch of these just for nibbling as a snack.

Toasted Pita Triangles

2 6-inch pita pockets (white or whole wheat)
2 Tbsp. olive oil or melted unsalted butter
1 Tsp. dried oregano
1/4 cup freshly grated Parmesan

Preheat oven broiler. Place the rack about 4 to 5 inches from heating element.

Cut pita pockets in half. Using a pastry brush, lightly spread them with olive oil or butter, then sprinkle with oregano and
Parmesan cheese. Use kitchen shears to cut each half into 6 triangles.

Place the triangles in a single layer on a baking sheet and broil until they are lightly browned and the cheese is melted, about 2 minutes. Watch to be sure they do not brown too much. They become crisper when they cool.

These will keep for 2 days in a container in the fridge. To recrisp, put them on a baking sheet and heat for about 5 minutes at 350 degrees.

I hope you enjoy this yummy, healthy soup. It is perfect for all these chilly winter days.

P.S. It snowed last night in Atlanta!

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Filed under Chickpeas, Diet, Healthy, Low-fat, Recipes, Soups, Vegetables