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.

Nutriscore Rating: 79/100

Prep Time:10 mins

Cook Time:30 mins

Total Time:40 mins

Servings: 4

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

Directions

Step 1

Heat the olive oil in a large pot over medium heat.

Step 2

Add the chopped onion and sauté for 5-7 minutes until softened and translucent.

Step 3

Stir in the minced garlic, cumin, coriander, cinnamon, and paprika. Cook for 1 minute until fragrant.

Step 4

Add the drained and rinsed chickpeas, canned diced tomatoes (with their juices), and vegetable broth. Stir to combine.

Step 5

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.

Step 6

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.

Step 7

Stir in the lemon juice and adjust seasoning to taste, adding more salt or pepper if needed.

Step 8

Serve hot, garnished with chopped fresh parsley. Pair with warm flatbread or crusty bread for a complete meal.

Nutrition Facts

Serving size	(1586.8g)

Amount per serving	% Daily Value*
Calories	1266.8

Total Fat 47.0g	0%
Saturated Fat 7.1g	0%
Polyunsaturated Fat 5.5g
Cholesterol 0mg	0%
Sodium 6044.1mg	0%
Total Carbohydrate 172.7g	0%
Dietary Fiber 40.9g	0%
Total Sugars 35.0g
Protein 49.9g	0%

Vitamin D 0IU	0%
Calcium 403.7mg	0%
Iron 17.7mg	0%
Potassium 3027.7mg	0%

*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.

Source of Calories

Fat: 32.2%

Protein: 15.2%

Carbs: 52.6%