Moroccan Chickpea Soup

Sometimes you need a soup full of flavor that’s easy to make after a hard day, and this is one you will turn to again and again.

SOY-FREE, OIL-FREE OPTION*, GLUTEN-FREE OPTION**

TOTAL PREP TIME: 20 minutes

TOTAL COOKING TIME: 40 minutes for stove top, 8 to 10 hours for slow cooker

YIELD: 6 servings

INGREDIENTS:

• 1 tablespoon (28 ml) olive oil (*use water or broth)
• 1 small onion, minced
• 2 cloves garlic, minced
• 1/2 green bell pepper, minced
• 3 small carrots, minced (peeled if not organic)
• 1 1/2 teaspoons ground cumin
• 1 1/2 teaspoons paprika
• 1 teaspoon cinnamon
• 1/2 teaspoon each ground ginger, ground coriander, and allspice
• 1/8 to 1/4 teaspoon cayenne pepper
• 1 can (14.5 ounces, or 410 g) diced tomatoes or 1 1/2 cups (270 g) chopped fresh
• 3 cups (492 g) cooked chickpeas or 2 cans (15 ounces, or 425 g each), rinsed and drained
• 4 cups (950 ml) water
• Pinch of saffron
• Salt and pepper, to taste
• 1 1/2 cups (236 g) cooked whole wheat couscous, **or (278 g) quinoa, or (174 g) millet, for serving
• Chopped fresh mint or parsley, for serving
• Lemon wedges, for serving

INSTRUCTIONS:

FOR STOVE-TOP

1. Heat the olive oil in a large saucepan over medium heat. Add the minced onion and sauté until translucent, about 5 minutes.
2. Add the minced garlic, minced bell pepper, minced carrot, and all the spices. Decrease the heat to low and sauté for about 1 minute until the spices become more fragrant.
3. Add the diced tomatoes, cooked chickpeas, 4 cups (950 ml) water, and pinch of saffron. Increase the heat to medium and cook, covered, until the carrots are tender, 20 to 30 minutes.
4. Taste and add salt and pepper. Adjust the spices if desired.
5. Spoon the cooked couscous into bowls and top with the mixture. Serve with chopped fresh mint or parsley and lemon wedges for additional flavor adjustments.

FOR SLOW COOKER

1. Heat the oil in a sauté pan over medium heat. Add the minced onion and sauté until translucent, then add the minced garlic and cook for 1 minute more.
2. Transfer the cooked mixture to a slow cooker. Add the minced green pepper, minced carrot, spices, diced tomatoes, 2 1/2 cups (about 570 ml) water, and pinch of saffron.
3. Cook on low for 8 to 10 hours.
4. Add salt and pepper to taste and adjust the spices as needed.

NUTRITIONAL INFORMATION:

PER 1 1/2-CUP (355 ML) SERVING

• 188.6 calories; 4.9 g total fat; 0.6 g saturated fat; 8.6 g protein; 31.2 g carbohydrate; 8.3 g dietary fiber; 0 mg cholesterol.

FANCY BEAN SUBSTITUTES:

• Scarlet Runner Beans, Tepary, Good Mother Stallard