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Moroccan Chickpea Tomato Soup

Jyoti Behrani
A hearty, healthy Moroccan Chickpea Tomato Soup is easy, yet so flavorful soup that can made in under 30 minutes. Great source of plant-based protein and fiber. This soup is VEGAN, GLUTEN-FREE.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Course Soup
Cuisine Mediterranean
Servings 4
Calories 87 kcal

Equipment

Ingredients
  

  • 1 tablespoon oil
  • 1 small yellow onion, diced
  • 1 medium carrot, chopped
  • 2 ribs celery, chopped
  • 4 cloves garlic, minced
  • 1 inch ginger, chopped
  • 4 cups VEGETABLE BROTH
  • 2 15 oz cans CHICKPEA (garbanzo beans), rinsed and drained
  • 1 15 oz can DICED TOMATOES or 2-3 medium fresh tomatoes, chopped
  • 2 tablespoon TOMATO PASTE
  • 1 fresh or dry BAY LEAVES, optional
  • 1 teaspoon GROUND CUMIN
  • 2 teaspoon GROUND CORIANDER
  • ¼ teaspoon TURMERIC
  • ½ teaspoon GROUND CINNAMON, as per taste
  • ⅛ teaspoon CAYENNE PEPPER, as per taste
  • 1 teaspoon PAPRIKA
  • 3 cups baby spinach, roughly chopped
  • salt and black pepper, to taste

For Garnish:

  • Handful of fresh cilantro, chopped
  • Fresh lemon wedges

Instructions
 

INSTANT POT MOROCCAN CHICKPEA TOMATO SOUP

  • Turn ON SAUTE (more). When it displays “HOT”, add oil.
  • Add onion, garlic, ginger, carrots, celery, and bay leaf. Saute for 1-2 minutes.
  • Add chickpeas, diced tomatoes, tomato paste. Add dry spices – cumin, coriander, turmeric, cayenne, paprika, and cinnamon. Salt and pepper, to taste. Saute for 1-2 minutes.
  • Add broth, deglaze the pot. Close the lid, vent sealed.
  • Turn ON MANUAL / PRESSURE COOK (high) for 10 minutes. Let pressure release naturally, around 10 minutes.
  • Open the lid. Turn ON SAUTE (more).
  • Add spinach and cook for 1-2 minutes. Turn OFF SAUTE.
  • Garnish with some fresh cilantro and some lemon wedges.
  • Moroccan Chickpea Tomato Soup is ready to devoured. Enjoy!!

STOVE TOP MOROCCAN CHICKPEA TOMATO SOUP

  • In a dutch oven or a soup pot, follow the same recipe as discussed. Bring the mixture to a boil, reduce the heat to medium, cover and simmer for 25-30 minutes or until chickpea are soft and tender. Rest of the recipe is same as Instant Pot.

Notes

Please refer to the post earlier for - FAQ ABOUT MOROCCAN CHICKPEA SOUP 

Nutrition

Nutrition Facts
Moroccan Chickpea Tomato Soup
Amount per Serving
Calories
87
% Daily Value*
Fat
 
4
g
6
%
Saturated Fat
 
0.4
g
3
%
Trans Fat
 
0.01
g
Polyunsaturated Fat
 
1
g
Monounsaturated Fat
 
2
g
Sodium
 
111
mg
5
%
Potassium
 
387
mg
11
%
Carbohydrates
 
12
g
4
%
Fiber
 
4
g
17
%
Sugar
 
4
g
4
%
Protein
 
3
g
6
%
Vitamin A
 
5123
IU
102
%
Vitamin C
 
12
mg
15
%
Calcium
 
61
mg
6
%
Iron
 
2
mg
11
%
* Percent Daily Values are based on a 2000 calorie diet.

Disclaimer

Nutrition values are my best estimates. If you rely on them for your diet, use your preferred nutrition calculator.

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