Moroccan Chickpea and Vegetable Soup

Kcal: 410
P: 18
C: 60
Fiber: 18

Chickpeas (cooked): 200g (1 cup), Carrots: 100g (2 medium, diced), Zucchini: 150g (1 medium, diced), Onion: 100g (1 medium, diced), Garlic: 9g (3 cloves, minced), Tomatoes (canned, diced): 400g (2 cups), Vegetable broth (low-sodium): 750ml (3 cups), Spinach: 100g (3 cups), Cumin: 3g (1.5 tsp), Coriander: 2g (1 tsp), Cinnamon: 1g (1/2 tsp), Turmeric: 2g (1 tsp), Paprika: 2g (1 tsp), Harissa paste (optional): 5g (1 tsp), Lemon juice: 15ml (1 tbsp), Olive oil: 15ml (1 tbsp), Cilantro: 10g (2 tbsp, fresh, chopped), Mint: 5g (1 tbsp, fresh, chopped), Whole grain couscous (dry): 50g (1/4 cup), 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 15ml olive oil in a large pot over medium heat. Add 100g diced onion and cook for 5 minutes until softened. 2. Add 9g minced garlic and cook for 30 seconds until fragrant. 3. Add 3g cumin, 2g coriander, 1g cinnamon, 2g turmeric, 2g paprika, and 5g harissa paste (if using). Cook for 1 minute. 4. Add 100g diced carrots and cook for 3 minutes. 5. Add 400g diced tomatoes, 750ml vegetable broth, and 200g chickpeas. Bring to a boil, then reduce heat and simmer for 15 minutes. 6. Add 150g diced zucchini and simmer for 5 more minutes. 7. Meanwhile, prepare 50g dry couscous according to package instructions. 8. Stir 100g spinach and 15ml 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.

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