Moroccan chickpea soup

29 September, 2015
Serves 4
Equipment
Thermomix, food processor or stick blender

This hearty soup, bursting with Moroccan flavours  and antioxidant nutrients is a complete meal in itself and can have quite a spicy kick, depending on the strength of the harissa paste.

Moroccan chickpea soup

Ingredients

  • 100 Grams
    Brown basmati rice
  • 1 Tablespoon
    Rapeseed oil, or equivalent
  • 1
    Large onion, roughly chopped
  • 1
    Red pepper (capsicum), roughly chopped
  • 2
    Garlic cloves, crushed
  • 1 Tablespoon
    Fresh root ginger, grated
  • 1 Teaspoon
    Ground cumin
  • 1 Teaspoon
    Ground coriander
  • 1/2 Teaspoon
    Ground cinnamon
  • 1 Tablespoon
    Harissa paste
  • 2
    x 400g cans of chopped tomatoes
  • 750 Grams
    Water
  • 400 Grams
    Can of chickpeas, rinsed and drained
  • 1/2
    Juice of a lemon
  • 1
    Large handful of fresh coriander leaves

Instructions

  1. Boil or steam the rice until it is al dente (usually around 20 minutes for brown rice). Meanwhile, heat the oil in a large pan and cook the onion on a gentle heat for 10 minutes until softened, adding the peppers after 5 minutes.

  2. Stir in the garlic, ginger, cumin, coriander, cinnamon and harissa, cooking for 1 minute, then add the tomatoes and water. Bring to the boil, cover and simmer for 10 minutes.

  3. Using a stick blender or food processor, blend the soup, then return to the pan and add the chick peas and cooked rice. Cook for 2-3 minutes to heat through, season and stir in the lemon juice. Serve sprinkled with a handful of coriander leaves.

Nutrition: This soup is brimming with immune-boosting antioxidants and anti-inflammatory compounds, thanks to the variety of herbs, spices, fruit and vegetables. The brown rice and chickpeas also provide a great source of soluble fibre, B vitamins, iron, zinc and magnesium.

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