Moroccan Chickpea Soup

Moroccan Chickpea Soup

Chickpeas (garbanzo bean) are full of nutritients including antioxidents, manganese, folate, fiber, iron and zinc. This soup is full of flavour and depth you will enjoy.

CAL P/SERVE
216
kJ P/SERVE
903
FAT P/SERVE
9.1g
CARBS P/SERVE
18.6g
PROTEIN P/SERVE
10.0g
SUGAR P/SERVE
8.3g
SODIUM P/SERVE
364g
FAT
%
1.9%
ENERGY RDI%
10.3%

This can easily be turned into a vegetarian dish by omitting the chorizo sausage and using vegetable stock instead of beef stock. This soup is perfect for any time of year and packs a nutritional punch.

This recipe is low fat, low sugar, low sodium, high protein and dairy free.

Ingredients

  • 1 tbsp. olive oil
  • 1 onion, diced
  • 2 celery sticks, sliced
  • 2 cups stock (we used beef)
  • 1 cup water
  • 1 large tomato, diced
  • ½ lemon juiced and zested
  • 1 clove garlic
  • 1 can chickpeas, drained & rinsed
  • ¼ tsp. chilli
  • ½ chorizo sausage, diced
  • 1 carrot, diced
  • ¼ tsp. paprika, smoked or sweet
  • ¼ tsp. cumin
  • ¼ tsp. ground coriander
  • 1 tbsp. tomato paste, no added salt
  • 2 handfuls baby spinach

Method

  1. In a large pot heat olive oil and sauté on med heat the onions for 3 mins then add chorizo and cook a further 5 mins.
  2. Now add celery, chilli, carrot. Sauté a further 3 mins. 
  3. Add cumin, coriander, paprika and garlic, cooking for 1 minute.
  4. Turn heat up and add the stock, water tomato, lemon juice and zest chickpeas.  Once bubbling turn down heat to low and simmer for 30 minutes.  At the 20 min mark add the baby spinach and tomato paste and continue simmering for 10 minutes.
  5. Serve with crusty bread if desired.

Nutrition Table

Servings: 4 Serving size:456g
Average Serve Average 100g
Energy 903 kJ 198 kJ
  216 Cal 47 Cal
Protein 10.0 g 2.2 g
Fat, total 9.1 g 2.0 g
- Saturated 2.2 g 0.5 g
Carbohydrate 18.6 g 4.1 g
- Sugars 8.3 g 1.8 g
Sodium 364 mg 80 mg

This recipe was developed by Sharrelle Haywood and the Food Photography is courtesy of Factory59. In order to have permission to use this recipe on your website or blog, you must include a website link to weightloss.com.au with the recipe to acknowledge our copyright.

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