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North African Chickpea Soup

 
This recipe is vegetarian.vegetarian
This recipe is vegan.vegan
This recipe can be made completely dairy-free.dairy-free
 
One serving costs about $1.59

$1.59 per serving

1 people like this recipe

1 likes

This recipe is ready in 45 minutes

Ready in 45 minutes

4 fall,winter,vegetarian,vegan,dairy-free,dairy free,lacto ovo vegetarian,vegan soup African
spoonacular Score:63%

Spoonacular Score: 63%

 

North African Chickpea Soup might be a good recipe to expand your soup collection. This recipe serves 4. One serving contains 361 calories, 9g of protein, and 6g of fat. For $1.59 per serving, this recipe covers 21% of your daily requirements of vitamins and minerals. It can be enjoyed any time, but it is especially good for Autumn. It is a good option if you're following a dairy free, lacto ovo vegetarian, and vegan diet. 1 person has tried and liked this recipe. A mixture of chickpeas, water, spinach leaves, and a handful of other ingredients are all it takes to make this recipe so yummy. Not a lot of people really liked this African dish. It is brought to you by Foodista. From preparation to the plate, this recipe takes approximately approximately 45 minutes. Overall, this recipe earns a pretty good spoonacular score of 62%. Similar recipes are North African Chickpean and Kale Soup, North African Soup (Vegetarian), and North African Fish Soup.

Pinotage, Chenin Blanc, and Riesling are my top picks for African. The best wine for African dishes will depend on the dish, but a fruity, aromatic white wine is a safe bet for spicy dishes while pinotage would be a traditional match for South African cuisine. The Indaba Chenin Blanc with a 4 out of 5 star rating seems like a good match. It costs about 12 dollars per bottle.

Indaba Chenin Blanc

Chenin Blanc is South Africa's most widely planted varietal and the Cape's signature white. This fresh, vibrant version offers succulent flavors of tropical fruit, melon and pear, backed by bright citrus flavors and a touch of honey. Lively peppery notes and anunderlying mineral character shine through on the finish.

» Get this wine on Wine.com

Ingredients

Servings:
1 Tbsp
1 Tbsp canola oil
canola oil
3 cloves
3 cloves garlic
garlic
1 small
1 small diced onion
diced onion
1 stalk
1 stalk leek
leek
14 oz
14 oz canned chickpeas
canned chickpeas
3 Tbsps
3 Tbsps tomato paste
tomato paste
2 Tbsps
2 Tbsps canned harissa
canned harissa
4 cups
4 cups water
water
1 pkg
1 pkg fresh rice noodles
fresh rice noodles
0.5 pkg
0.5 pkg fresh spinach leaves
fresh spinach leaves
1 Tbsp
1 Tbsp red lemon juice
red lemon juice
1 Tbsp canola oil
1 Tbsp
canola oil
3 cloves garlic
3 cloves
garlic
1 small diced onion
1 small
diced onion
1 stalk leek
1 stalk
leek
14 oz canned chickpeas
14 oz
canned chickpeas
3 Tbsps tomato paste
3 Tbsps
tomato paste
2 Tbsps canned harissa
2 Tbsps
canned harissa
4 cups water
4 cups
water
1 pkg fresh rice noodles
1 pkg
fresh rice noodles
0.5 pkg fresh spinach leaves
0.5 pkg
fresh spinach leaves
1 Tbsp red lemon juice
1 Tbsp
red lemon juice

Equipment

pot
pot
pot
pot


Instructions

In a large soup pot add the oil, onions and celery. Cook over medium low heat until translucent. Add the garlic and saute until fragrant. 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. 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. Just before serving taste for seasoning, adjust to your taste. 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.

Read the detailed instructions on Foodista.com – The Cooking Encyclopedia Everyone Can Edit

Price Breakdown

Cost per Serving: $1.59
Ingredient
1 tablespoon canola oil
3 cloves garlic
1 small diced onion
14 ounces canned chickpeas
3 tablespoons tomato paste
2 tablespoons canned harissa
1 package fresh rice noodles
½ packages fresh spinach leaves
1 tablespoon red lemon juice
Price
$0.04
$0.20
$0.15
$0.81
$0.19
$1.34
$2.26
$1.27
$0.10
$6.36

Tips

Health Tips

  • Before you pass up garlic because you don't want the bad breath that comes with it, keep in mind that the compounds that cause garlic breath also offer a lot of health benefits. Garlic has anti-inflammatory, antioxidant, antibacterial, and antiviral properties. If you really want to get the most health benefits out of your garlic, choose Spanish garlic, which contains the most allicin (one of garlic's most beneficial compounds).

  • Be conscious of your choice of cooking oils. Some studies have shown that vegetable oils like safflower oil, sunflower oil, and canola oil might actually contribute to heart disease. Olive oil is a good alternative for low temperature cooking, while coconut oil is a recent favorite for high temperature cooking. Do your research!

Cooking Tips

  • Here's a trick for peeling garlic quickly. Put the garlic clove on your cutting board. Take a knife with a thick blade and place the blade flat across the garlic clove (the clove should be closer to the handle than the middle of the blade). Whack down on the flat side of the blade with your free hand to smoosh the garlic a bit. Done correctly, the skin will peel right off.

  • You should not store your onions with your potatoes because the gases they emit will make each other spoil faster. For more information about selecting and storing onions, check out this lesson about onions in the academy.

  • The average fresh lemon contains between 2 to 3 tablespoons of lemon juice (just in case you are substituting bottled lemon juice).

  • To keep your eyes from stinging and watering while cutting onions, trying popping the onion in the freezer for 15 minutes before you plan to start cooking. Chilling the onion slows the release of the enzyme responsible for teary eyes.

  • get more cooking tips

Green Tips

  • According to the Non-GMO Project, about 90% of the canola oil in the United States is made from genetically modified rapeseed, so if this issue is important to you be sure to buy certified organic or certified GMO-free canola oil!

Disclaimer

Nutritional Information

Quickview
361 Calories
8g Protein
6g Total Fat
68g Carbs
23% Health Score
Limit These
Calories
361
18%

Fat
6g
9%

  Saturated Fat
0.6g
4%

Carbohydrates
68g
23%

  Sugar
3g
4%

Cholesterol
0.0mg
0%

Sodium
615mg
27%

Get Enough Of These
Protein
8g
18%

Vitamin K
175µg
168%

Manganese
1mg
75%

Vitamin A
3582IU
72%

Vitamin B6
0.64mg
32%

Fiber
7g
29%

Folate
101µg
25%

Vitamin C
17mg
21%

Phosphorus
205mg
21%

Magnesium
72mg
18%

Copper
0.35mg
18%

Selenium
12µg
17%

Iron
3mg
17%

Potassium
546mg
16%

Vitamin E
2mg
13%

Calcium
101mg
10%

Zinc
1mg
10%

Vitamin B2
0.12mg
7%

Vitamin B1
0.1mg
7%

Vitamin B3
1mg
5%

Vitamin B5
0.41mg
4%

covered percent of daily need

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