Moroccan Chickpea and Vegetable Soup

Kcal: 475 |

P: 20 |

F: 10 |

C: 82 |

Fiber: 19

Ingredients

Chickpeas (cooked/canned): 100 g (1/2 cup), Carrots: 100 g (2 medium, diced), Zucchini: 100 g (1/2 medium, diced), Onion: 50 g (1/2 medium, diced), Garlic: 3 g (1 clove, minced), Tomatoes (canned, diced): 100 g (1/2 cup), Water: 400 ml (1 3/4 cups), Spinach: 50 g (1 1/5 cups), Cumin: 1 g (1/4 tsp), Coriander: 1 g (1/4 tsp), Cinnamon: 1 g (1/4 tsp), Turmeric: 1 g (1/4 tsp), Paprika: 1 g (1/4 tsp), Harissa paste (optional): 5 g (1 tsp), Lemon juice: 10 ml (2 tsp), Olive oil: 5 ml (1 tsp), Cilantro: 10 g (2 tbsp, fresh, chopped), Mint: 5 g (1 tsp, fresh, chopped), Whole grain couscous (dry): 40 g (1/4 cup), Salt and black pepper: to taste

Nutritional info:

Meal Type: dinner

Dietary Suitable for: Vegan (excludes all animal products)

Cooking Time Minutes: 260

Suitable for Menopausal Status: Peri-menopausal

Recipe Instructions

1. Heat 5ml olive oil in a large pot over medium heat. Add 50g diced onion and cook for 5 minutes until softened. 2. Add 3g minced garlic and cook for 30 seconds until fragrant. 3. Add 1g cumin, 1g coriander, 1g cinnamon, 1g turmeric, 1g paprika, and 5g harissa paste (if using). Cook for 1 minute. 4. Add 100g diced carrots and cook for 3 minutes. 5. Add 100g diced tomatoes, 400ml water, and 100g chickpeas. Bring to a boil, then reduce heat and simmer for 15 minutes. 6. Add 100g diced zucchini and simmer for 5 more minutes. 7. Meanwhile, prepare 40g dry couscous according to package instructions. 8. Stir 50g spinach and 10ml lemon juice into the soup and cook until spinach is wilted. 9. Serve soup over couscous, garnished with 10g chopped cilantro and 5g chopped mint.

Menopause Benefits

Moroccan Chickpea and Vegetable Soup is a vibrant, plant-powered meal designed for nourishment and satisfaction. Chickpeas and whole grain couscous provide a hearty dose of plant-based protein and fibre, supporting muscle maintenance and digestive health. Carrots, zucchini, spinach, and tomatoes are rich in vitamin C, beta-carotene, and antioxidants, which help protect immune function, skin vitality, and vision. The aromatic blend of cumin, coriander, cinnamon, turmeric, and paprika not only brings warmth and depth but also offers anti-inflammatory and metabolism-boosting benefits. Olive oil delivers heart-healthy fats, while fresh herbs like cilantro and mint add a burst of phytonutrients and help keep the palate refreshed. This soup is a delicious way to support hormonal balance, bone health, and overall vitality through every stage of menopause.

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