Moroccan chickpea soup

  • prep: 10 min
  • cook: 25 min
  • total: 35 min
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  • servings:
  • Summary

    This low-fat soup is packed with storecupboard pulses, healthy grains and North African spice- use cumin, ras el hanout, ginger and cinnamon

    Ingredients

    • 1 tbsp olive oil Olive oil ol-iv oylProbably the most widely-used oil in cooking, olive oil is pressed from fresh olives. It's…
    • 1 onion, chopped Onion un-yunOnions are endlessly versatile and an essential ingredient in countless recipes. Native to Asia…
    • 2 garlic clove, crushed
    • 1 red chilli, deseeded and roughly chopped
    • 1 tbsp grated fresh ginger Ginger jin-jerMainly grown in Jamaica, Africa, India, China and Australia, ginger is the root of the plant. It…
    • 1 tsp cumin Cumin q-minAn aromatic spice native to eastern Mediteranean countries and Upper Egypt. This warm,…
    • 1 tsp ras-el-hanout
    • 1/4 tsp cinnamon Cinnamon sin-ah-munA fragrant spice which comes from the inner bark of a tropical tree. When dried, it curls into…
    • 200g roasted red pepper, from a jar
    • 2 x 400g cans chopped tomato
    • 400ml vegetable stock
    • 400g can chickpea, drained and rinsed
    • 2 preserved lemon, rind chopped (discard the pulp and seeds)
    • 1 tbsp clear honey
    • 50g wholewheat couscous Couscous koos-koosConsisting of many tiny granules made from steamed and dried durum wheat, couscous has become a…

    Instructions

    Click Here For Step-By-Step Instructions

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    Nutrition

    Nutritional Info
    • Servings Per Recipe: 4
    • Amount Per Serving
    • Calories: 8363 % Daily Value *
    • Total Fat: 49 g 74.87%
    • Saturated Fat: 6 g 32.4%
    • Trans Fat: 0 g %
    • Cholesterol: 0 mg 0%
    • Sodium: 597 mg 24.89%
    • Calcium: 1143 mg 114.27%
    • Potassium: 22952 mg 655.78%
    • Magnesium: 0 mg 0%
    • Iron: 75 mg 417.21%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 1784 g %
    • Dietary Fiber: 368 g 1472.72%
    • Sugar: 312 g
    • Protein: 288 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 1 g
    • Omega 6 Fatty Acid: 12 g
    • Vitamin A 4668.35%
    • Vitamin C 15859.93%
    • Vitamin D 0%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat1
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch89
    • Exchange - Vegetables91
    • Exchange - Lean Meat0
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total62 oz-eq
    • MyPlate - Vegetable Total49 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total0 oz-eq

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