North African Chickpea Soup
Need a dairy free, lacto ovo vegetarian, and vegan hor d'oeuvre? North African Chickpea Soup could be a super recipe to try. For $2.11 per serving, this recipe covers 21% of your daily requirements of vitamins and minerals. This recipe makes 4 servings with 373 calories, 9g of protein, and 6g of fat each. 1 person has tried and liked this recipe. It is perfect for Autumn. Only a few people really liked this African dish. A mixture of canolan oil, spinach leaves, onion, and a handful of other ingredients are all it takes to make this recipe so delicious. From preparation to the plate, this recipe takes about 45 minutes. It is brought to you by Foodista. Overall, this recipe earns a pretty good spoonacular score of 63%. Similar recipes are North African Chickpean and Kale Soup, North African Chickpean and Kale Soup, and North African Fish Soup.
- Serves: 4
- Time: 45 Mins
- Category: antipasti, soup, starter, snack, appetizer, antipasto, hor d'oeuvre
- Health Rating: 18.0
Ingredients
| Image | Name | Qty | Metric | Price |
|---|---|---|---|---|
 |
canola oil | 1.0 | Tbsp | None |
 |
garlic | 3.0 | cloves | None |
 |
onion | 1.0 | small | None |
 |
celery leek | 1.0 | stalk | None |
 |
chickpeas | 396.893 | grams | None |
 |
tomato paste | 3.0 | Tbsps | None |
 |
harissa | 2.0 | Tbsps | None |
 |
water | 940.0 | milliliters | None |
 |
a handful of rice noodles in | 1.0 | package | None |
 |
spinach leaves | 0.5 | packages | None |
 |
lemon juice | 1.0 | Tbsp | None |
canola oil
Qty: 1.0
Metric: Tbsp
Price: None
garlic
Qty: 3.0
Metric: cloves
Price: None
onion
Qty: 1.0
Metric: small
Price: None
celery leek
Qty: 1.0
Metric: stalk
Price: None
chickpeas
Qty: 396.893
Metric: grams
Price: None
tomato paste
Qty: 3.0
Metric: Tbsps
Price: None
harissa
Qty: 2.0
Metric: Tbsps
Price: None
water
Qty: 940.0
Metric: milliliters
Price: None
a handful of rice noodles in
Qty: 1.0
Metric: package
Price: None
spinach leaves
Qty: 0.5
Metric: packages
Price: None
lemon juice
Qty: 1.0
Metric: Tbsp
Price: None
Instructions
Step 1: In a large soup pot add the oil, onions and celery. Cook over medium low heat until translucent.
Ingredients:
- celery
- onion
- soup
- cooking oil
Equipment:
- pot
Step 2: Add the garlic and saute until fragrant.
Ingredients:
- garlic
Step 3: Add the tomato paste and harissa. Cook a minute then add the water or stock slowly while stirring to combine the flavor paste in the pot with the liquids. Throw in the chickpeas and bring to a boil. As soon as it reaches a boil, reduce heat to a simmer.
Ingredients:
- tomato paste
- chickpeas
- harissa
- stock
- water
Equipment:
- pot
Step 4: Add the pasta and cook according to the package directions. My suggestion is that if you are using fresh pasta, give it a rinse under tap water to remove the starch before adding it to the soup. It might make the broth cloudy. If using rice noodles add them right before serving to prevent overcooked mushy noodles. To cook rice noodles place them in a shallow dish and cover with hot water for 10-15 minutes to soften.
Ingredients:
- rice noodles
- fresh pasta
- pasta
- starch
- broth
- water
- soup
Step 5: Just before serving taste for seasoning, adjust to your taste.
Ingredients:
- seasoning
Step 6: Adding too much salt earlier on could make things too salty because some of the ingredients can bring a lot of salt to the pot. Then add the spinach, it will only take a minute to shrink into nearly nothing, but it is sure a powerhouse vegetable that amps up the nutrition in this meal quickly and without fuss. A squeeze of fresh lemon juice after it has been taken off the heat will add a nice bright flavor to perk up those dreary dark days of winter. Enjoy with some crusty bread. A meal you can feel good about, filling yet light.
Ingredients:
- crusty bread
- lemon juice
- vegetable
- spinach
- salt
Equipment:
- pot
Dietary Information
- Vegetarian
- Vegan
- Dairy-Free
Nutrition Facts
| Nutrient | Amount | % Daily Needs |
|---|---|---|
| Calories | 373.21 kcal | 18.66% |
| Fat | 6.0 g | 9.23% |
| Saturated Fat | 0.59 g | 3.71% |
| Carbohydrates | 71.7 g | 23.9% |
| Net Carbohydrates | 64.77 g | 23.55% |
| Sugar | 5.1 g | 5.67% |
| Cholesterol | 0.0 mg | 0.0% |
| Sodium | 1444.55 mg | 62.81% |
| Alcohol | 0.0 g | 100.0% |
| Alcohol % | 0.0 % | 100.0% |
| Protein | 8.9 g | 17.8% |
| Vitamin K | 175.65 µg | 167.29% |
| Vitamin A | 4047.91 IU | 80.96% |
| Manganese | 1.51 mg | 75.54% |
| Vitamin B6 | 0.64 mg | 31.76% |
| Fiber | 6.93 g | 27.73% |
| Folate | 101.16 µg | 25.29% |
| Phosphorus | 206.24 mg | 20.62% |
| Vitamin C | 16.03 mg | 19.43% |
| Magnesium | 70.15 mg | 17.54% |
| Iron | 3.1 mg | 17.2% |
| Selenium | 12.0 µg | 17.15% |
| Potassium | 545.69 mg | 15.59% |
| Copper | 0.31 mg | 15.52% |
| Vitamin E | 1.88 mg | 12.51% |
| Zinc | 1.44 mg | 9.58% |
| Calcium | 94.43 mg | 9.44% |
| Vitamin B2 | 0.12 mg | 7.22% |
| Vitamin B1 | 0.1 mg | 6.94% |
| Vitamin B3 | 1.04 mg | 5.23% |
| Vitamin B5 | 0.4 mg | 4.01% |
