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!
Recipe:
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.
