chickpea soup

Hearty soup, bursting with Moroccan flavours and antioxidant nutrients.


About this Recipe

By: Amanda

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




Step by Step Instructions

  • 100 grams brown basmati rice
  • 1 tablespoon coconut oil or olive oil
  • 1 large onion, roughly chopped
  • 1 red pepper, 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 chopped tomatoes
  • 750 grams water
  • 400 grams can chickpeas, rinsed & drained
  • Juice of 1/2 lemon
  • 1 large handful of fresh coriander leaves
Step 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.

Step 2

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

Step 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, then season and stir in the lemon juice. Serve sprinkled with a handful of coriander leaves.


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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