Harissa and Chickpea soup

Harissa and Chickpea soup is one of the fabulous recipes that can change over the year as new vegetables get ready to harvest. Even in the winter it works really well with root vegetables such as potatoes and carrots, just like I have been making it here.

Chickpeas contain a lot of fibre and are rich in protein too. Together with Potato they make the soup filling and the seasoning gives it a very comforting vibe.

Harissa is a North African mixture of spices that can be bought either as a paste or a spice mix. You can of course also opt to mix the different herbs yourself. This mixture is not overly hot but gives a full, warming taste perfect for healthy comfort food.

The main ingredients of Harissa are chillies, garlic, lemon, cumin, coriander and caraway seeds, it also has a smoky flavour to it, often in the form of smoked paprika.

Health benefits with Harissa and Chickpea soup

Harissa and Chickpea soup is full of nutritional goodness and some great herbs too.

Chillies opens up the tissues and helps increase the blood flow. This is the reason you feel warm after eating chillies or cayenne pepper. Cumin, caraway seeds and coriander are all brilliant herbs for the gastro intestinal tract and can help with for example indigestion.

Vegetable soups are perfect if you want to watch your calorie intake and eat more fresh food. It is quick to make and is perfect to bring with you as lunch. As you can use different vegetables, it is also a perfect way to use those leftover bits and bobs in the fridge in a healthy hearty way.

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Harissa and Chickpea soup

Stinablogger

This is a lovely soup that changes over the seasons as new vegetables are ready to harvest. Feel free to swap vegetables if you have something else at home, peppers and zucchini works well too.

With both potato and chickpeas, it is filling and great for lunches or picnics. This recipe makes two large main course portions or 4 smaller portions, perfect as a starter.

Harissa is a North African spice mixture or paste. It isn't overly spicy but has warming notes that make this soup a real comforter.

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Prep Time 10 minutes mins

Cook Time 20 minutes mins

Total Time 30 minutes mins

Course Soup

Cuisine North Africa

Servings 2 People

Equipment

• 1 pot min 2 litre

Ingredients

  

• 500 ml Water
• 1 Stock cube (for 500ml)
• 1 tsp Cold pressed rapeseed oil
• 1 Medium sized Onion
• 1 Large Potato
• 1-2 Carrots
• 1 Celery stalk
• 240 g Chickpeas (tin or home prepared)
• 1 tin Crushed tomatoes
• 3 tsp Harissa spice mix or paste to taste
• 1 clove garlic
• 1 tsp paprika
• 1 tbsp Cumin
• Salt to taste
• Parsley (cilantro) for serving

Instructions

 

• Pour the water in your pot, add the stock cube and a tsp of rapeseed oil.
  500 ml Water, 1 Stock cube (for 500ml)
• Chop Onion, potatoes and carrots into cubes and add to the pot. Bring to boil
  1 Medium sized Onion, 1 Large Potato, 1-2 Carrots
• Add the harissa spice mix or paste and the tin of tomatoes. Leave to simmer for 10 minutes
  3 tsp Harissa spice mix or paste, 1 tin Crushed tomatoes
• Add drained Chickpeas, sliced celery stalk, garlic, paprika and cumin. Leave to simmer for another 10 minutes until Potatoes are soft. Salt to taste.
  1 Celery stalk, 240 g Chickpeas (tin or home prepared), 1 clove garlic, 1 tsp paprika, 1 tbsp Cumin, Salt to taste
• Serve decorated with a little bit of parsley on top. A crusty roll is lovely as a side.
  Parsley (cilantro) for serving

Notes

 This recipe is naturally vegan. Always add spices and salt a little bit at a time to get the soup seasoned to your taste. 

Keyword chickpeas, harissa, soup, vegan, vegetables, vegetarian