Are chickpeas good for you?

Yes, chickpeas are a great source of plant-based protein, especially for vegetarians and vegans. In addition, they are packed with vitamins and minerals. These include choline, which helps your brain and nervous system run smoothly, as well as folate, magnesium, potassium and iron. They are also high in vitamin A, E and C.

Should you peel chickpeas for soup?

Chickpeas, or garbanzo beans, have a very thin skin on the outside. You can eat chickpeas with the skin on, and in this soup, you won't even notice the skin. However, removing the skins when making hummus makes it creamy and rich.

What if I don't like chickpeas? Is there a substitute?

If you're not a fan of chickpeas, you can use kidney beans or white beans instead. You could also simply leave them out and make this a Moroccan vegetable soup.

Moroccan Chickpea Soup

Name: Moroccan Chickpea Soup
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Cuisine: moroccan
Ingredients: 1 1/2 tablespoons of olive oil; 1 small white onion, finely chopped; 2 teaspoons of maple syrup; 4 cloves of garlic, minced; 1/2 teaspoon of cumin; 1/2 teaspoon of ground ginger; 1/2 teaspoon of paprika; 2 15-ounce cans of chickpeas, drained and rinsed; 4 cups of vegetable broth; 1 pound of baby red potatoes, cut into bite sized pieces; 1 15-ounce can of diced tomatoes; 1 medium zucchini, cut into bite sized pieces; 1/4 cup of freshly chopped herbs (I used a mixture of parsley and mint)

Description

Nourishing Moroccan Chickpea Soupis flavorful, filling and easy to make with an array of veggies, chickpeas and warm spices. This delicious soup can be ready to serve in less than 30 minutes and is the perfect plant-based dinner that the whole family will enjoy.

Ingredients

Units Scale

1 1/2 tablespoons of olive oil
1 small white onion, finely chopped
2 teaspoons of maple syrup
4 cloves of garlic, minced
1/2 teaspoon of cumin
1/2 teaspoon of ground ginger
1/2 teaspoon of paprika
2 15–ounce cans of chickpeas, drained and rinsed
4 cups of vegetable broth
1 pound of baby red potatoes, cut into bite sized pieces
1 15–ounce can of diced tomatoes
1 medium zucchini, cut into bite sized pieces
1/4 cup of freshly chopped herbs (I used a mixture of parsley and mint)

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Instructions

Heat the olive oil in a large pot over medium heat. Add in the onion, maple syrup, and 1/2 teaspoon of salt. Cook for about 5 minutes or until the onion becomes translucent.
Stir in the garlic and spices and cook for an additional minute.
Stir in the chickpeas, zucchini, potatoes, tomatoes (including their juices), and broth. Bring to a simmer and cook, stirring a few times, for 20 minutes or until the potatoes begin to soften.
To make the soup a bit creamier, mash some of the potatoes pieces against the side of the pan and stir in.
Before serving, mix in the herbs and season to taste with salt and pepper. ENJOY!

Notes

Storing leftovers: Place leftovers in an airtight container in the refrigerator for up to 4-5 days.
To freeze: Let the soup completely cool and then transfer it to a freezer-safe container (or multiple containers for meal prep purposes). Freeze for up to 2 months.
To reheat: Let the soup thaw in the refrigerator, then heat in the microwave or on the stovetop.

Prep Time: 10 minutes
Cook Time: 15 minutes
Category: soup
Method: stovetop
Cuisine: moroccan

Nutrition

Serving Size:
Calories: 331
Sugar: 9.1 g
Sodium: 1416.7 mg
Fat: 10 g
Carbohydrates: 51.1 g
Protein: 13.3 g
Cholesterol: 0 mg

Keywords: moroccan soup, chickpea soup