Moroccan Spiced Chickpea Soup

by Anjali @ The Picky Eater on February 25, 2013

IMG_6942

This is a remake of an oldie.

Two years ago, I posted this recipe for a Moroccan Chickpea Soup, inspired by this recipe from Dave Lieberman. In that post I also wrote about my love for The Amazing Race, and one of my favorite Trader Joe’s products – Masala Lentil Dip (which was an ingredient in my version of this soup).

Fast forward two years later and…

My husband and I still love The Amazing Race. I mean, what’s not to love? Adventure + Travel are our passions, and The Amazing Race just takes that to a whole new level. Sunday nights are still dedicated to The Amazing Race – that much hasn’t changed.

What has changed is that Trader Joe’s no longer sells the Masala Lentil Dip in my area (and maybe nationwide – I’m not sure). So sad!

Which meant that I had to recreate this soup without my secret ingredient, but still maintain all of the great flavor of the original.

IMG_6956

Thanks to my extensive spice cabinet, I was able to create a version that was even more delicious than the soup I made two years ago!

Note: This recipe was inspired by a recipe from Dave Lieberman, but I’ve made a ton of modifications to make it more flavorful and more healthy –  (I found the Dave Lieberman recipe a bit too bland for my taste! )

The Ingredients

  • 1 Tbsp olive oil
  • 1 large red onion, diced
  • 8 cloves garlic, minced
  • 1 teaspoon ground cinnamon
  • 2 teaspoon ground cumin
  • 1/4 + 1/8 teaspoon cayenne pepper
  • 2 teaspoon sweet paprika
  • 1/2 tsp smoked paprika
  • 1/2 tsp ras el hanout
  • 1 ( 14.5- ounce) can chopped tomatoes
  • 3 ( 15- ounce) cans chickpeas, drained and rinsed well
  • 1 teaspoon sugar
  • 1 quart vegetable broth
  • Kosher salt & Freshly ground black pepper to taste
  • Optional: Add in 5 oz fresh spinach ( the husband doesn’t like the taste of cooked spinach in soup, so I left this out of my recipe)

IMG_6934

The Directions

Step 1: Heat olive oil in a large pot over medium heat. Add onion and garlic and saute until the onions begin to turn translucent; lower heat if browning starts to occur. Add all of the spices and saute a minute or so. Add tomatoes.

IMG_6935
Step 2: Add chickpeas, broth, and sugar. Season with salt and fresh pepper. Stir well. Chickpeas should be just covered with liquid. If level is shy, add some water so the chickpeas are just covered. Bring to a simmer, then lower heat to low and gently simmer for 45 minutes.

IMG_6937
Step 3: Remove soup from heat. Use an immersion/hand blender to blend the soup into a creamy consistency. If you’re adding spinach, stir it in after blending and heat through until wilted, just a couple minutes.

IMG_6938
Step 4: Season again, to taste, with salt and pepper. Serve hot – ladle into bowls and eat with Greek Yogurt, Pita Chips, chopped tomatoes, cilantro, or any other toppings you like!

Or, you can just eat it plain – which is how the husband likes it.

IMG_6947

This soup is hearty and satisfying, and truly is a complete meal. We saved the leftovers for dinner a couple nights later, and it tasted just as good as the first time we ate it when it was reheated!

This recipe makes 6 huge servings of soup. Each serving has 330 calories, 5g fat, 59g carbs, 12g fiber, 3.4g sugar, 12.5g protein.

IMG_6963

Moroccan Spiced Chickpea Soup

Prep Time: 20 minutes

Cook Time: 45 minutes

Total Time: 1 hour, 5 minutes

Yield: 6 servings

Calories per serving: 330

Fat per serving: 5g

Nutritional Information Per Serving: 330 Calories, 5g Fat, 59g Carbs, 12g Fiber, 3.4g Sugar, 12.5g Protein.

Ingredients

  • 1 Tbsp olive oil
  • 1 large red onion, diced
  • 8 cloves garlic, minced
  • 1 teaspoon ground cinnamon
  • 2 teaspoon ground cumin
  • 1/4 + 1/8 teaspoon cayenne pepper
  • 2 teaspoon sweet paprika
  • 1/2 tsp smoked paprika
  • 1/2 tsp ras el hanout
  • 1 (14.5-ounce) can chopped tomatoes
  • 3 (15-ounce) cans chickpeas, drained and rinsed well
  • 1 teaspoon sugar
  • 1 quart vegetable broth
  • Kosher salt & Freshly ground black pepper to taste
  • Optional: Add in 5 oz fresh spinach (the husband doesn’t like the taste of cooked spinach in soup, so I left this out of my recipe)

Directions

  1. Heat olive oil in a large pot over medium heat. Add onion and garlic and saute until the onions begin to turn translucent; lower heat if browning starts to occur. Add all of the spices and saute a minute or so. Add tomatoes.
  2. Add chickpeas, broth, and sugar. Season with salt and fresh pepper. Stir well. Chickpeas should be just covered with liquid. If level is shy, add some water so the chickpeas are just covered. Bring to a simmer, then lower heat to low and gently simmer for 45 minutes.
  3. Remove soup from heat. Use an immersion/hand blender to blend the soup into a creamy consistency. If you’re adding spinach, stir it in after blending and heat through until wilted, just a couple minutes.
  4. Season again, to taste, with salt and pepper. Serve hot – ladle into bowls and eat with Greek Yogurt, Pita Chips, chopped tomatoes, cilantro, or any other toppings you like!
http://pickyeaterblog.com/moroccan-spiced-chickpea-soup-and-the-amazing-race/

 

{ 22 comments… read them below or add one }

Belinda @zomppa November 15, 2010 at 6:10 am

Love these flavors!! I’m afraid to get hooked onto Amazing Race…I know it’s good!

Reply

anjalim November 15, 2010 at 11:40 pm

haha yes – it’s definitely addicting – but so worth it once you start watching! 🙂

Reply

Squeaky Gourmet November 15, 2010 at 6:45 am

YUM! I have canned chick peas in my pantry that have no purpose—I will try this for a meatless meal for sure! Thanks for sharing!

Reply

Anjali @ The Picky Eater November 26, 2010 at 5:16 pm

Yaay! This is absolutely perfect for those chickpeas just waiting to be blended into a soup 🙂 Enjoy!

Reply

Vijay November 15, 2010 at 7:39 am

Wow. This sounds really perfect for fall!

Reply

Anjali @ The Picky Eater November 26, 2010 at 5:17 pm

Thanks so much Vijay!

Reply

Darlene November 15, 2010 at 8:41 am

Paul and I love Amazing Race! Every time we travel and are in a pinch, he hums the theme song.

As for the chick peas — that is one thing we can both agree on that is both delicious and healthy. I appreciate that it’s in soup-form.

Reply

Anjali @ The Picky Eater November 26, 2010 at 5:18 pm

Haha!! Omg my husband and I do that too! That is hilarious 🙂 We especially do it when we’re traveling and have flight delays hehe. I’m sure you’ll love this recipe!

Reply

Vanessa Nielsen November 15, 2010 at 10:53 am

So true on the oil – I find that in many recipes I can use half the amount specified and it turns out fine. It’s different for baking, though,

Reply

anjalim November 15, 2010 at 11:41 pm

Totally agree! You can’t really skimp on the oil for baking – but you can use healthy substitutions for part of it like applesauce and other things 🙂

Reply

Spice Sherpa November 15, 2010 at 3:11 pm

This recipe is screaming my name. I had the good fortune of spending 2.5 weeks in Morocco and absolutely fell in love with the place…a large part due to the food. This soup looks full of flavor and is bursting with good health.

Reply

Anjali @ The Picky Eater November 26, 2010 at 5:19 pm

Oooh wow – Morocco is on my list of places to visit – I really want to go there! So good to hear that you enjoyed your time there. Enjoy this soup!! It will take you on a trip to Morocco from your kitchen 🙂

Reply

Meredith February 26, 2013 at 11:46 am

This looks delicious and so perfect for the snowy Chicago weather! I usually eat chickpeas in salads but I’ll bet they’re just as good in soups. Thanks for sharing!

Reply

Anjali @ The Picky Eater February 26, 2013 at 5:15 pm

Aw thank you so much Meredith! It is definitely the perfect winter soup 🙂 I love chickpeas in soup – when they cook long enough they blend up really well. I actually even added them to an asparagus soup and blended the whole thing together – it made the soup feel creamy without adding cream! I’m sure you’ll love this recipe – you’ll have to let me know how it turns out!

Reply

Mary February 26, 2013 at 9:58 pm

I made this tonight, and it was absolutely delicious! I couldn’t find the ras el hanout, but it turned out fantastic nonetheless. I’m snacking on some cold leftovers right now–it’s like a Moroccan gazpacho or hummus. Cold, it thickened up and would be incredible with some carrots or mushrooms dipped in it. Can’t wait to heat it up though and have more in the soup form for lunch tomorrow! Thanks Anjali!

Reply

Anjali @ The Picky Eater February 27, 2013 at 5:12 pm

Ohh yay! I’m so glad you liked it! And I LOVE your description of it cold – a Moroccan gazpacho or hummus is exactly what it’s like when it’s chilled!

Reply

Martin February 28, 2013 at 2:23 am

Wonderful recipe. Ever tried to prepare something healthy with green foods like spirulina or barley grass? Please let me know if you do so, I would love to see that too 🙂 Thanks a lot. Best regards.

Reply

Anjali @ The Picky Eater March 4, 2013 at 8:09 am

Thanks Martin! I don’t think I’ve ever used those ingredients in a savory dish – but I definitely have in a green smoothie. And I agree, they are nutritional powerhouses!!

Reply

Jaime Brown February 28, 2013 at 8:18 pm

I absolutely love the idea of one pot meals, these sound so yummy, thank you:)

Reply

Anjali @ The Picky Eater March 4, 2013 at 8:16 am

Thanks so much Jaime!! I love one pot meals too – easy to make, easy to clean up 🙂 I’m sure you will love this recipe!

Reply

Kara July 16, 2013 at 10:38 am

To say that I have a ton of chickpeas is an understatement. I have been looking for ways to use them and I love this recipe! We enjoyed it with dinner last night and it’s definitely a repeater. I also have been making a snack out of my extra garbanzo beans and I thought you might like it, too:
http://www.funnytummycafe.com/2013/03/22/crunchy-chickpeas-aka-roasted-garbanzo-beans-2/
Keep the deliciousness coming!

Reply

Anjali @ The Picky Eater July 18, 2013 at 7:59 am

Thanks for sharing Kara! So glad you liked this recipe – I love making roasted garbanzo beans too – your recipe looks great!

Reply

Leave a Comment

Previous post:

Next post: