Meatless Monday … Moroccan Spiced Chickpea Soup

Here’s an easy-to-make crowd pleaser of a soup. Don’t let the name scare you off – Moroccan Spiced Chickpea Soup – the flavors are delicious but not overwhelming. It’s even approved by my 14-month-old taste tester.

But the big selling point of this recipe is that it’s packed with all the buzz words you read in magazines: Antioxidants! Vitamins! Minerals! Super foods!

I went to the World’s Healthiest Foods website to give you a break down of some of the big hitters in this recipe:

–    Spinach: Beta-carotene and other carotenoids; Vitamins E, K, A, C, B2, B6, B1, B3; manganese; folate; iron; potassium; … I could go on and on.
** Health benefits include: Protection against inflammatory problems, oxidative stress-related problems, cardiovascular problems, bone problems, and cancers at the same time.

–    Chickpeas: Molybdenum; manganese; folate; dietary fiber; protein; iron.
** Health benefits include: Digestive tract support; decreased cardiovascular risks; better regulation of blood sugar

–    Tomatoes: Vitamins C, A, K, B1, B6, B3, B2, B5, E; Molybdenum; potassium; manganese; dietary fiber…
** Health benefits include: Lycopene (known for its cancer-preventing properties); colon health; prostate health; pancreatic health; significant anti-oxidant protection (notably from Vitamin C and Vitamin A); reduction in heart disease risk

–    Cinnamon (information find here): Manganese, fiber, iron and calcium.
** Health benefits include: Studies have shown cinnamon may have a regulatory effect on blood sugar, can stop medication-resistant yeast infections, reduce the proliferation of leukemia and lymphoma cells, anti-clotting, significant relief in arthritis pain, boosts cognitive function and memory, and fights E. coli.

So, are you ready to try it yet? I got this recipe from the International Vegetarian Union, which has a Vegan Recipes From Around the World.

Moroccan Spiced Chickpea Soup
Serves 6

1/4 cup extra-virgin olive oil, plus more for garnish
1 large onion, medium diced
6 to 8 cloves garlic, pressed
1 teaspoon ground cinnamon
1 teaspoon ground cumin
1/8 teaspoon cayenne pepper
1 heaping teaspoon sweet paprika
1 (14.5-ounce) can chopped tomatoes
3 (15-ounce) cans chickpeas, drained and rinsed well
1 quart vegetable broth or reduced-sodium chicken broth
1 teaspoon sugar
Kosher salt
Freshly ground black pepper
1 (5-ounce) package pre-washed baby spinach

Heat olive oil in a large pot over medium-high heat. Add onion and garlic and saute until the onions begin to turn translucent; lower heat if browning starts to occur. Add spices and saute a minute or so. Add tomatoes, chickpeas, broth, and sugar. Season with a couple pinches of salt and 10 grinds fresh pepper. Stir well. Chickpeas should be just covered with liquid. If level is shy, add some water so the chickpeas are just covered.

Bring to a simmer, then lower heat to low and gently simmer for 45 minutes.

Remove soup from heat. Use a potato masher to mash up some of the chickpeas right in the pot. Stir in the spinach and let heat through until wilted, just a couple minutes.

Season again, to taste, with salt and pepper.

Serve soup, drizzled lightly with extra-virgin olive oil, if desired.

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About kareiner

I'm an active mom who loves to cook. I'm passionate about health and fitness. I'm no expert, nutritionist, personal trainer or miracle worker. I just like being active and I like good food.
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One Response to Meatless Monday … Moroccan Spiced Chickpea Soup

  1. Kelly Robinson says:

    Sounds yummy! I’ll have to try it when it gets colder again. I made the vegetarian chili this weekend. Mmmm.. Awesome stuff!

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