Egyptian Chickpea and Tomato Soup
Experience the vibrant flavors of the Middle East with this Egyptian Chickpea and Tomato Soup, a comforting yet bright dish that's both hearty and wholesome. This one-pot recipe combines protein-packed chickpeas, tangy diced tomatoes, and a rich vegetable broth, all elevated by the warmth of earthy spices like cumin, coriander, cinnamon, and paprika. With just 10 minutes of prep and a total cook time of only 30 minutes, this quick and easy soup is perfect for busy weeknights or cozy weekend meals. A hint of lemon juice adds a zesty twist, while fresh parsley brings a pop of freshness to every bowl. Serve it with warm flatbread or crusty bread for a satisfying meal that's sure to become a family favorite. Perfect for vegan and vegetarian diets, this flavorful soup is both nutritious and irresistible.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium yellow onion, finely chopped
- 4 cloves garlic cloves, minced
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 0.25 teaspoon ground cinnamon
- 0.5 teaspoon paprika
- 2 cups canned chickpeas, drained and rinsed
- 1 14-ounce can canned diced tomatoes
- 4 cups vegetable broth
- 1 teaspoon salt
- 0.5 teaspoon ground black pepper
- 1 tablespoon lemon juice
- 2 tablespoons fresh parsley, chopped
Instructions
Heat the olive oil in a large pot over medium heat.
Add the chopped onion and sauté for 5-7 minutes until softened and translucent.
Stir in the minced garlic, cumin, coriander, cinnamon, and paprika. Cook for 1 minute until fragrant.
Add the drained and rinsed chickpeas, canned diced tomatoes (with their juices), and vegetable broth. Stir to combine.
Season the soup with salt and black pepper. Bring to a boil, then reduce the heat to low and let it simmer for 20 minutes, stirring occasionally.
Using an immersion blender, blend the soup slightly to break up some of the chickpeas and create a creamy texture. Alternatively, transfer about 1 cup of the soup to a blender, purée, and return it to the pot.
Stir in the lemon juice and adjust seasoning to taste, adding more salt or pepper if needed.
Serve hot, garnished with chopped fresh parsley. Pair with warm flatbread or crusty bread for a complete meal.
Nutrition Facts
Calories |
293 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 13.5 g | 17% | |
| Saturated Fat | 2.3 g | 12% | |
| Polyunsaturated Fat | 1.4 g | ||
| Cholesterol | 2 mg | 1% | |
| Sodium | 1331 mg | 58% | |
| Total Carbohydrate | 35.8 g | 13% | |
| Dietary Fiber | 8.8 g | 32% | |
| Total Sugars | 9.3 g | ||
| Protein | 9.8 g | 20% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 113 mg | 9% | |
| Iron | 3.7 mg | 21% | |
| Potassium | 871 mg | 19% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
