Moroccan Chickpea Soup

A hearty, warming soup for an easy meatless Monday meal, or any night you need to chase away the winter chill.  It’s quick to make and takes little effort, so it’s a good one to use on a busy weeknight.  This was a big hit in our house this week, enjoy!

Nutrition facts: Chickpeas provide filling fibre, protein and folate. Tomatoes give your immune system a boost with lycopene (antioxidants) and vitamin C as well as offering a range of B vitamins and potassium.  Together they are a great combo for a filling, flu fighting soup.  Take that winter!


This recipe serves 4 (entrée sized) or 6 (as a snack or side).

2 tbsp olive oil

1 clove garlic, minced

½ to 1 tbsp fresh ginger, minced

1.5 tsp cinnamon

¾ tsp turmeric

¾ tsp cumin

¼ tsp chili flakes (optional)

1 28 oz can diced tomatoes, low sodium or no added salt

4 cups low sodium broth (vegetable, beef or chicken will all work)

1 can low sodium or no salt added chickpeas

1 tbsp cornstarch

Heat oil over medium low heat until it shimmers and spreads easily.

Add garlic and ginger and cook for 1-2 minutes

Add cinnamon, turmeric, cumin and chili flakes and cook  for 10-20 seconds, until the spices are well mixed with the oil.

Add the tomatoes, broth and chickpeas.  Increase heat to medium high or high to bring the mixture to a strong simmer.

Once simmering, decrease heat to medium and allow to cook for 30 minutes, stirring occasionally.

Scoop out ½ cup of broth in to a small bowl, add the cornstarch and whisk together until there is no clumps. Pour the cornstarch mixture back in to the soup, mix well and allow to simmer for 5 more minutes.

Remove from the heat and stir in the cilantro.

Shortcuts and Tips: If you are in a rush (or just not up to chopping) you can substitute ¼ tsp each of garlic and ginger powder in place of the fresh stuff.

Don’t skip the cornstarch, it gives the soup a bit of body.

Try serving with a dollop of nonfat Greek yogurt for an extra hit of protein and calcium.

Cilantro haters: Substitute fresh or dried parsley for the cilantro for an equally delicious, herby flavour.