Tomato and Chickpea Soup

This Tomato and Chickpea Soup is a delightful Moroccan-inspired dish, bursting with flavor from spices and fresh ingredients. It's a hearty, gluten-free option perfect for a comforting meal any day of the week.

Ingredients

• Olive oil - 2 tablespoons
• Onion, diced - 1 medium (about 150g)
• Garlic, minced - 3 cloves
• Carrot, diced - 1 medium (about 100g)
• Celery, diced - 1 stalk (about 100g)
• Canned tomatoes, crushed - 400g
• Canned chickpeas, rinsed and drained - 240g
• Vegetable broth - 500ml
• Ground cumin - 1 teaspoon
• Ground coriander - 1 teaspoon
• Paprika - 1 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Fresh cilantro, chopped - 2 tablespoons
• Lemon juice - 1 tablespoon

Steps

1. Heat the olive oil in a medium pot over medium heat.
2. Add the diced onion, garlic, carrot, and celery to the pot. Sauté for about 5-7 minutes until the vegetables are softened.
3. Stir in the ground cumin, coriander, and paprika. Cook for another minute until fragrant.
4. Add the crushed tomatoes and chickpeas to the pot, followed by the vegetable broth. Stir well to combine.
5. Bring the soup to a gentle boil, then reduce the heat and let it simmer for 15-20 minutes, allowing the flavors to meld.
6. Season with salt and black pepper to taste. Add the chopped cilantro and lemon juice just before serving.
7. Serve hot, garnished with additional cilantro if desired.

Nutrition

• Calories: 280
• Protein: 12 g
• Carbs: 45 g
• Fiber: 12 g
• Sugar: 6 g
• Sodium: 600 mg
• Cholesterol: 0 mg
• Total Fat: 8 g
• Saturated Fat: 1 g
• Unsaturated Fat: 7 g
• Water: 0.5 L

Health Benefits

• Rich in plant-based protein from chickpeas.
• High in fiber, promoting digestive health.
• Contains antioxidants from tomatoes, beneficial for heart health.
• Low in saturated fat and cholesterol-free.

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