North African Vegetable Soup with Chickpeas
Dive into the vibrant flavors of North Africa with this hearty and nutritious North African Vegetable Soup with Chickpeas. Packed with an array of colorful vegetables like zucchini, carrots, and red bell pepper, and infused with a fragrant blend of spices including cumin, turmeric, cinnamon, and coriander, this soup is a warm and comforting bowl of deliciousness. Protein-rich chickpeas and a splash of fresh lemon juice add body and brightness, while a garnish of fresh cilantro brings a pop of freshness to every spoonful. Perfect as a wholesome weeknight meal, this one-pot wonder is ready in under an hour and pairs beautifully with crusty bread or flatbread for a satisfying, plant-based dish. Keywords: North African soup, vegetable soup with chickpeas, healthy soup recipe, plant-based soup, spiced vegetable soup.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 large onion, finely chopped
- 4 cloves garlic, minced
- 2 medium carrots, diced
- 2 medium celery stalks, diced
- 1 large red bell pepper, diced
- 1 medium zucchini, diced
- 1 14-ounce can crushed tomatoes
- 1 15-ounce can chickpeas, drained and rinsed
- 6 cups vegetable broth
- 1 teaspoon ground cumin
- 0.5 teaspoon ground cinnamon
- 1 teaspoon ground turmeric
- 1 teaspoon ground coriander
- 1 teaspoon paprika
- 0.25 teaspoon red chili flakes (optional, for heat)
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 tablespoons fresh cilantro, chopped (for garnish)
- 2 tablespoons fresh lemon juice
Instructions
Heat the olive oil in a large pot or Dutch oven over medium heat.
Add the chopped onion and cook for 3-4 minutes until soft and translucent.
Stir in the minced garlic, diced carrots, celery, and red bell pepper. Sauté for 5-6 minutes until vegetables begin to soften.
Add the diced zucchini to the pot and cook for another 3 minutes.
Sprinkle in the ground cumin, cinnamon, turmeric, coriander, paprika, and optional chili flakes. Stir well to coat the vegetables in the spices.
Pour in the crushed tomatoes and stir, letting them cook for 2 minutes to release their flavor.
Add the vegetable broth and chickpeas, then season with salt and black pepper. Stir to combine.
Bring the soup to a boil, then reduce the heat to low and let it simmer for 20 minutes, allowing the flavors to meld.
Taste and adjust seasoning if needed. Add the fresh lemon juice for brightness and stir well.
Serve the soup hot, garnished with freshly chopped cilantro. Optionally, pair with crusty bread or flatbread for a complete meal.
Nutrition Facts
Calories |
1851 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 55.3 g | 71% | |
| Saturated Fat | 8.5 g | 42% | |
| Polyunsaturated Fat | 7.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 5452 mg | 237% | |
| Total Carbohydrate | 283.2 g | 103% | |
| Dietary Fiber | 72.0 g | 257% | |
| Total Sugars | 80.4 g | ||
| Protein | 76.1 g | 152% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 724 mg | 56% | |
| Iron | 28.6 mg | 159% | |
| Potassium | 6688 mg | 142% | |
*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.
