Moroccan Soup with Chickpeas (Gluten-Free)

  Moroccan Soup with Chickpeas (Gluten-Free)

 

In case you wish to have a warm meal that doesn’t have gluten in it, this Moroccan soup with chickpeas suits everyone but celiac in particular. This chickpea, vegetable, and tomato soup with Moroccan touches of warm spices is stout and comforting. Clearly, this is a delicious and rich dish available throughout the year to give a taste of North African culinary arts.

 

 Ingredients and Quantity 

This recipe yields 4-6 servings and can easily be scaled up for bigger portions.

 

 Primary Ingredients:

·         Canned or dry chickpeas: 2 cups

·         Olive oil: 3 tablespoons

·         Onion (chopped): 1 medium size

·         Garlic cloves (finely chopped): 3 pcs

·         Carrots (peeled and diced): 2 medium-sized

·         Rib of celery (washed and cut): 2

·         Diced red bell pepper: 1

·         Diced Tomatoes (fresh or canned); 2 cups

·         Vegetable broth: 6 cups (checked gluten free)

·         Cumin powder: 1 tsp

·         Ground coriander: 1 tsp

·         Paprika: 1 tsp

·         Ground turmeric: half tsp

·         Cinnamon half teaspoon: 1/4

·         Salt:  1 teaspoon (taste preference)

·         Ground Pepper: 1/2 tsp

·         Bay leaf: 1

·         Lemon juice: 2 tbsp

·         Coriander leaves: ¼ cup [diced]

·         Parsley leaves: ¼ cup [diced]

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Garnishes (optional):

·         Greek yogurt (gluten-free; will make the dish thicker and creamier)

·         Crushed red pepper flakes (adds some spice)

·         More lemon wedges

 

 Moroccan Soup with Chickpeas (Gluten-Free)

 Nutritional Facts 

·         Calories per serving: Around 250 kcal

·         Proteins: 10 grams

·         Carbohydrate content: 40 grams

·         Fats: 7 grams

·         Content of Fiber: 10 grams

 

This soup is full of protein derived from vegetables, especially chickpeas, and assists in the provision of many vitamins and minerals. It is diet friendly as it is low in calories and very rich in fiber.

 

 Cooking Instructions for Moroccan Soup with Chickpeas (Gluten-Free)

 

 Step 1: Prepare the Ingredients for Moroccan Soup with Chickpeas (Gluten-Free

1. If using canned chickpeas, then rinse them and drain off all excess water. Keep them aside.
2. Dice the vegetables (onion, garlic, carrot, celery, red pepper).
3. Ensure all the ingredients are within your reach by placing the small amounts of the salts (cumin, coriander, paprika, turmeric, and cinnamon) after mixing them in a small bowl.

 

 Step 2: Cooking the Base of the Soup

1. In a large pot, add 3 tablespoons of olive oil and turn the heat to medium.
2. Pour in the sliced onions and fry until golden in color (approximately 5 minutes).
3. Add the crushed garlic and fry for 1-2 minutes extra.

 

 Step 3: Add the Vegetables and Spices

1. Then small dice the carrot, add celery, and red pepper to the pot. Mix and cook for approximately 5-7 minutes, until they begin to soften.
2. Add the spices, namely, cumin, ground coriander, paprika, turmeric, and cinnamon.  Mix well and stir for about a minute to let the spices bloom.

 

 Step 4: Simmer the Soup

1. Next, add the chopped tomatoes and the vegetable stock to the pot. Do not forget to mix all the ingredients together.
2. Add the bay leaf and bring the contents of the pot to a boil.
3. When it starts boiling, lower the flame, cover the casserole, and let it cook for thirty minutes or about 20 minutes before the food is ready.

 

 Step 5: Now Include the Chickpeas

1. When the soup has cooked for 20 minutes, stir in some cooked chickpeas.
2. Add salt and black pepper as required. Leave the soup to simmer for an additional 10-15 minutes or until the chickpeas are soft and the flavors have combined nicely.

 

 Step 6: Final Touches

1. Incorporate the lemon juice, chopped cilantro, and parsley. This step adds a refreshing and zesty taste to the soup.
2. Adjust the seasoning to your taste.

 

 Step 7: Serve

1. Pour the soup into bowls and top with a spoonful of Greek yogurt, herbs, and chili flakes for some spice.
2. It can also be enjoyed hot together with gluten-free bread or with a bowl of rice for a hearty meal.

 

 Reasons Why This Moroccan Soup is Loved All Over the World 

This Moroccan soup with chickpeas has found its fans in the USA, UK, Canada, and even in the European countries because of its scrumptious ingredients and recipes. Being rich and satisfying, it is often referred to as comfort food in the winter season and also in those suffering from celiac disease and gluten intolerance. The spices included in this recipe are readily available in Moroccan cuisine at large and provide a warming feeling that is unlike other soups in the market.

 

 Grabs attention in this recipe:

1. Gluten-Free - It is safe and healthy for those who have celiac disease or gluten intolerance.
2. Packed with Plant-Based Proteins This soup has enough chickpeas and is therefore ideal for vegetarians and vegans too.
3. High fiber content – Thanks to the chickpeas and vegetables, this one is also quite fiber-filled, thus aiding in digestion.
4. Rich in Healthy Fats - Olive oil is used to prepare the dish, making it heart-friendly and has low levels of saturated fats.
5. Does not take much time and few activities - More so, it is an uncomplicated recipe that calls for just one pot and little cooking expertise, thus perfect for the busy evenings during the week.

 

 Tips for Making the Best Moroccan Chickpea Soup 

1. Use Fresh Spices - The spices are the heart of this dish. Always check the usage dates on the spices, as freshness is key to the optimal taste.
2. Adjust Spice Levels - To downplay the heat of the soup, the amounts of paprika and black pepper should be cut. For those who enjoy the heat, a dash of cayenne pepper can be included.
3. Add Greens - You can also increase its nutritional value by putting in spinach or kale during the last cooking minutes.

 

 Storage and Reheating

 

·         Refrigerator: Keep the soup in a sealed container in the refrigerator for no more than 4 days.

·         Freezer: This soup is suitable for freezing and can last for three months. It should, however, be cooled down before being placed in freezer-friendly containers.

·         Reheating: Once again, heat the mixture up on the stove and warm it on medium heat until it is heated through. If the consistency has become thicker than desired, then a small amount of vegetable broth can be added.

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 Final Thoughts: Don’t Miss Making this Recipe for Gluten-Free Diets 

This Moroccan Soup with Chickpeas is an excellent option for those suffering from celiac disease or gluten intolerance and for anyone else craving a healthy gluten-free dish. It is a simple recipe that is rich in nutrients and flavors. Ideal for family luncheons, meal prepping, or simply having a warm dish on a chilly day.