North African Soup Vegetarian
Warm and aromatic, this North African Vegetarian Soup is a vibrant medley of flavors and nourishing ingredients that’s perfect for any time of the year. Infused with warming spices like cumin, coriander, cinnamon, and paprika, this hearty plant-based soup features a nutrient-rich blend of chickpeas, zucchini, carrots, celery, and baby spinach. The comforting base of vegetable broth and tomatoes is elevated with a squeeze of fresh lemon juice for a zesty finish. Ready in just 50 minutes and serving six, this easy-to-make recipe is ideal for weeknight dinners or meal prepping. Garnish with fresh cilantro for an authentic North African flair, and enjoy this naturally gluten-free and vegan dish that’s as healthy as it is delicious.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium onion, chopped
- 3 cloves garlic, minced
- 2 medium carrots, diced
- 2 celery stalks, diced
- 2 tablespoons tomato paste
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1 teaspoon ground cinnamon
- 1 teaspoon paprika
- 0.25 teaspoon cayenne pepper (optional)
- 6 cups vegetable broth
- 2 cups canned chickpeas, drained and rinsed
- 15 ounces canned diced tomatoes (with juices)
- 1 medium zucchini, diced
- 2 cups baby spinach
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 1 tablespoon fresh lemon juice
- 2 tablespoons fresh cilantro, chopped (optional, for garnish)
Instructions
Heat olive oil in a large soup pot over medium heat.
Add the chopped onion and sauté for 3-4 minutes until it becomes translucent.
Stir in the minced garlic, carrots, and celery, and cook for another 3 minutes.
Add the tomato paste, ground cumin, coriander, cinnamon, paprika, and cayenne pepper (if using). Cook for 1-2 minutes to toast the spices and enhance their flavors.
Pour in the vegetable broth, followed by the chickpeas and canned diced tomatoes with their juices. Stir well.
Bring the soup to a gentle boil, then reduce the heat to low. Cover and simmer for 15 minutes.
After 15 minutes, add the zucchini and continue simmering for another 10 minutes until all the vegetables are tender.
Stir in the baby spinach and let it wilt for 1-2 minutes.
Season the soup with salt and black pepper, adjusting to taste.
Finish with a squeeze of fresh lemon juice for added brightness.
Ladle the soup into bowls and garnish with chopped fresh cilantro, if desired. Serve warm.
Nutrition Facts
Calories |
238 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 8.0 g | 10% | |
| Saturated Fat | 1.5 g | 7% | |
| Polyunsaturated Fat | 0.5 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1169 mg | 51% | |
| Total Carbohydrate | 35.9 g | 13% | |
| Dietary Fiber | 9.0 g | 32% | |
| Total Sugars | 11.0 g | ||
| Protein | 9.0 g | 18% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 117 mg | 9% | |
| Iron | 3.5 mg | 19% | |
| Potassium | 989 mg | 21% | |
*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.
