Stir in the onion, bell pepper, sweet potato and salt. We aren’t totally taking the wheels off the cart that sits before the horse. Eating ‘light’, ‘healthy’ or even ‘skinny’ doesn’t mean going without flavor. I love that fall is finally here. There will still be a healthy dose of butter, cheese and of course, carbs. I made a pot last week and found on the days I needed a snack before dinner (around 3:30-4pm) I’d heat up a mug. Heat oil in a large stockpot over medium-high heat. 15-minute Chickpea Kale Soup with fresh kale, cooked chickpeas, a few pantry items, and homemade croutons. Just a winner all around! I hope you give it a try. If this is a question you often ask, take our brief quiz and we’ll share a recommended recipe favorite with you. Pinned! I love the flavors in this soup! Spray the inside of a stockpot with cooking spray; place over medium heat. Thanks for letting us all know. I don’t mind eating healthy, when the food is delicious and flavorful! Heat olive oil in a large pot over medium-high heat. This is my kind of soup, Heidi! Cheers to your eyeballs, graciously deep bows for your desires to peruse this blog, and high fives for making recipes that are featured here. If you make this recipe, please let me know! Everyone was outdoors, families, and those with their pets. Required fields are marked *. This hearty vegetarian soup of chickpeas, kale, butternut squash and potatoes gets it’s exotic flair from the vibrant Moroccan spices of saffron, cumin and cinnamon and is so easy to make. This is perfect because I want more kale in my life! Learn how your comment data is processed. Season with kosher salt. THIS is how to eat healthy, bold flavors, little fat. Imagine melt in your mouth cooked chickpeas, infused with a garlicky tomato broth and dressed up with plenty of lime juice, fresh herbs, and some chilli peppers. Stir in the kale, apricots, and preserved lemon. Stir in cilantro. I don’t use saffron too often in my cooking, mainly because I treasure a box of it I received from one of my dear friends whose father was a pilot and brought it back to me from one of his travels (here’s looking at you Laila!) CHICKPEA SOUP. With flu season at our doorstep having a healthy and hearty bowl of soup can help to fend off any germs that try to attack this time of the year. I love all the wonderful spices that you have added here, Vicki. And this Moroccan Chickpea Soup … Heat the oil in a large saucepan, then fry the onion and celery gently for 10 mins until softened, … It’s a chickpea and lentil soup that’s made with either beef or lamb. It is packed with protein that comes from the chickpeas, and iron that comes fr… Thanks for sharing! New to the Moroccan flavors, don’t always eat too much without meat, but the wife is encouraging me to go more meatless to help with my cholesterol. take half the soup out to puree, then return to pot, leaving some chunky vegetables, don't puree at all and eat like a vegetable soup. Seriously yum. Save my name, email, and website in this browser for the next time I comment. Thank you Angie. MOROCCAN LENTIL, CHICKPEA, AND KALE SOUP. I love those ingredient photos!! And yes, saffron is much loved here. This year I will be sharing a variety of different ingredients, recipes, ideas and strategies to help me, and you, make the small changes that add up to big differences. Chickpeas also help manage your blood sugar levels since they’re considered to have a low glycemic index. Heat the olive oil in a dutch oven over medium heat, then add onions, fennel, celery, and a pinch of salt. This Moroccan Chickpea Soup is the perfect cold-weather dish. This looks really good. Add remaining 5½ cups of broth. All opinions are always my own. Subscribe to At Home with Vicki Bensinger free via email: Your email address will not be published. This site uses Akismet to reduce spam. It looks amazing! Bring to a boil, then reduce heat and cover. Taste; adjust seasoning adding salt, and maple syrup, if desired. https://www.epicurious.com/recipes/food/views/kale-and-chickpea-soup-230979 But no! I’m so happy that you’re not sacrificing any flavor in the name of health here. Taste and adjust seasoning, adding … Yes, I’m still on the kale train in 2015 and unlike some, I don’t think anyone will see anything wrong with that. Who wants to be some old, rolly-polly bully who sloths about his castle draped in old furs while wielding turkey legs and brandishing silver goblets of the most expensive wine as servants attend to his every whim. It also boasts a host of benefits such as: These two ingredients alone are reason enough to indulge in a bowl of this Moroccan Kale & Chickpea Soup. But why hold onto something just to save it and never enjoy it? How to Make Moroccan Chickpea Soup in an Instant Pot Pressure Cooker. Other than kale, this vegan Moroccan stew recipe also has onion, tomatoes, carrots, white and sweet potatoes, garbanzo beans, healthy lentils and some dried apricots. And I totally agree that we should eat healthy, good foods without depriving ourselves. 3. Husband said to rate this a 10. I’ll have to try that vegetarian pho too :). I have made variations based on this soup over and over! As always, thank you for reading and for supporting companies I partner with, which allows me to create more unique content and recipes for you. I’m a living, breathing human being afterall! This year we’re going to keep things balanced. Music was playing in the distance at one of the park restaurants that entertained anyone within an earshot. Leave a comment below or tag take a photo and tag me on Instagram or Twitter with #foodiecrush. That’s it. Season generously and cook on a low heat for 15 mins or until the vegetables begin to soften (but not brown). As long as my bowl is packed with flavor, protein and lots of fresh vegetables I’m a happy camper! I’m a bit of a chuck-it-in-and-taste as I go kind of girl, so please forgive the lack of ‘absoluteness’ with this recipe. My adapted version has become a weekly staple ever since. Whether a soup is chunky or smooth makes no difference to me. The best way to get though tough days or harsh winters is bowl of chickpea soup like this one! Apart from its incredible flavors, this Moroccan chickpea and lentil soup (Harira) is VERY healthy. Required fields are marked *. Sauté until softened, about 6 minutes. Let’s start off the new year exactly where we should, with a big, fat THANK YOU to all of you readers. Add sweet potato and carrots, and sauté another 3 minutes. The cinnamon is not as strange as it sounds; it gives an incredible depth to the already rich flavors in this soup. Upon checking the nutrition facts below, you’ll see that a smallish portion (say, an appetizer) of Moroccan chickpea soup … This in turn helps manage your weight plus, chickpeas are low in calories too! Reduce heat to medium-low, and stir in the chopped kale. Put all the ingredients into an Instant Pot in the order listed and cook under pressure for 10 minutes. I love this soup too Pamela, and it’s so good any time of year. Heat the olive oil in a large pot over medium heat; cook the onion and garlic in the hot oil until the … The colors are amazing. You have successfully subscribed to our newsletter. Add the diced tomatoes and their juice, chicken broth, butternut squash and potato and bring to a boil. One medium red or yellow onion, chopped coarse (about 6 ounces) Six to eight large garlic cloves, chopped; 1 medium to large sweet potato, any variety (about 6-8 ounces), cut into cubes; Red cabbage, shredded or chopped (about 1-1.25 cup) Tri-color carrots (or regular orange is fine), about 4 ounce Heat a large saucepan or Dutch oven. I mean, you rarely go wrong with Bon Appetit which is why I tend to keep them around. That soup looks super delicious and warming! And I like all the spices you used, too. xo. So creamy and delicious! There aren’t many additions or subtractions to the original rendition of this recipe, mainly just more of the suggested amounts of spices and the addition of ground coriander for an even bolder flavor note. Because that’s no fun at all. I’m Heidi and I cook real good, real food I hope you’ll love to make, too. Thank you for sharing my Indian Curry Potato Soup! Preparation. Besides chopping up the few ingredients, this recipe comes together in no time at all. Pour in ½ cup of the broth to deglaze the pot, stirring to loosen any bits stuck to the pot, and cook until the liquid is reduced by half. Thank you Mimi, yes it is. This will fuel your body and sustain it for a large portion of the day, and leave you feeling healthy and nourished! Add onion and garlic and saute until the onions … It is incredible. Here’s to a balanced 2015 full of health, laughter and good eats! Step 6 Add yellow pepper, chickpeas and green and yellow beans; simmer until all are tender, 1 to 2 minutes. This soup truly nourishes your body and sustains you for hours. ©2020 Vicki Bensinger. In fact, flavor is the secret ingredient no matter what the calorie count. Do you have some InstantPot notes for this one ? These soups look delish. Cook and stir garlic in … Looooove all those vegetables in this! Add garlic, onion and ginger. Your email address will not be published. Love the addition of chickpeas, my favorite. Use it or lose it is my new mantra. Happy 2015! Ji, that is a great substitution idea and so glad you made it work with what you had in the pantry. Wow, what a gorgeous way to kick off the new year. Saving this recipe to fight the nasty nasty cold weather that’s settled here in WI. Sauté for five minutes, stirring occasionally, until the … Between the vegetables and warming spices that make up this soup, it is a powerhouse! This looks so. I pinned this when you posted it a couple of weeks ago. But don’t be feared. I offer personalized private culinary classes for individuals and small groups in the comfort of your home or organization. Hi Heidi, your Moroccan Soup with Kale looks delicious!!! Then I found by dinnertime and for the remainder of the evening I wasn’t hungry. Hi! Or at least make you feel like you’re making SOME progress in the always evolving game of taking life one step at a time. I added some to a mung bean soup I just posted and a red lentil soup I’m about to post. This one pot, easy Chickpea Soup is beyond delicious – it’s pure LOVE. Stir in the garbanzo beans and chopped kale and simmer for 5 minutes or until chickpeas are warmed through and the kale starts to wilt. No flavor sacrificed here! Did you know that Chickpeas (also called Garbanzo beans) are packed with nutrients and: Kale another ingredient in this soup is considered to be a SuperFood, and the most nutrient dense food on the plant! Thanks John, it is a wonderful soup. Meanwhile, pour 2 tbsp oil into a large saucepan and add the squash, thyme, garlic and onion. I believe this will soon become your favorite “go to” soup. Happy New Year! Love those gorgeous colors! Hi, I’m Vicki Bensinger! Or was it just that jolly old man in the red and white suit? Feel free to use large Tuscan Kale leaves if preferred. Heat the olive oil in a dutch oven over medium heat, then add onions, fennel, celery, and a pinch of salt. Flavor follows suit whenever cooking is fresh, seasonal and delicious. Nothing is more comforting to me than watching the leaves change colors, the cool fall breeze and enjoying a hot pot of fresh homemade soup like this Moroccan Kale & Chickpea Soup. Happy 2015! Excellent, simple recipe. So glad you liked my Mediterranean Lentil Soup. Categories: dinner, healthy, lunch, recipe round up, recipe round ups, recipes, seasonal : fall, seasonal : winter, soups and stews, vegetables and fruits Tags: butternut squash, chickpeas, kale, recipe round up, saffron, soup, vegetarian. Stir in cumin, turmeric, ½ teaspoon of salt, coriander, cinnamon, red pepper flakes, and saffron, and stir for another 30 seconds, or until fragrant. Today my batch (6 cups) included roasted mushrooms, sweet potatoes and regular potatoes with spinach instead of kale. This soup looks absolutely amazing, and, of course, your photos are stunning. The fall weather is the ideal time to prepare healthy pots of soup to warm you up and nourish your body. Adding kale to soups is such a great way to get in more greens! With gently sautéed vegetables and spices bloomed until fragrant, this delicately spiced soup makes a quick, healthy and comforting meal. Thx for the note. Thank you! A lovely variety of warm spices and vegetable broth, you’ve got a bowl of soup packed with protein and dietary fiber. Great soup! How would you modify this recipe for a slow cooker? can diced fire-roasted tomatoes in their juice. Will link back to FoodieCrush. I spent the afternoon at the park on Sunday. (While the soup is coming to a simmer, chop the kale and cilantro, and slice the lemon wedges.) Stir in the saffron, cinnamon sticks, coriander and ground cumin and cook for 2-3 minutes until the spices are fragrant. Whiz, bang, boom. I have been teaching culinary classes throughout Missouri since 1992. Stir the blended mixture and cook over low heat, just until heated through. I like the cinnamon sticks too. Comment document.getElementById("comment").setAttribute( "id", "ad426aaeb545deb59a91efd902f0b7c5" );document.getElementById("b9f1907424").setAttribute( "id", "comment" ); This hearty vegetarian soup of chickpeas, kale, butternut squash and potatoes gets it's exotic flair from the vibrant Moroccan spices of saffron, cumin and cinnamon and is a breeze to make. Season with salt and pepper, and cook, stirring occasionally until onion is translucent and starts to brown a little at the edges, 3 to 5 minutes. Thick and hot and full of flavorful spices, this soup is especially satisfying at the end of a winter's day. Here is a dump-and-start recipe of Moroccan Chickpea Soup. If you try this Moroccan Kale & Chickpea soup, please take a photo and share your experience with me on my Instagram page @vickibensinger. Heat 1/4 cup oil in a large pot over medium. Add onion and carrot and sauté for 5 minutes, stirring occasionally, until the onion is soft and translucent. When trying new recipes, my husband and I always rate them from 1 to 5. A simple lineup of ingredients combines to produce a satisfying and delicious soup inspired by Moroccan cuisine. Will post on my blog (www.goodmotherdiet.com) for Meatless Monday if all goes well. But wait? 2014 seems to have come and gone in the wink of an eye. I love the colors AND I just got butternut squash and kale in my CSA box, so…making tonight. I wouldn’t be here without you, and, why would I want to be? (Serves 4) INGREDIENTS. I used Baby Kale and enjoyed the ease of it thoroughly while not lacking in nutrients one bit. Now, given the rich taste and aroma, you’d think that this recipe uses tons of spices. Your email address will not be published. Add kale. Cheers to the new year! Thanks for sharing! Love flavors :). Cheers to a wonderful 2015! I’m a huge fan of Moroccan inspired flavours, and I just love how you added whole cinnamon sticks to this, so clever! There are as many versions of harira as there are cooks, but traditionally it’s a very simple and fairly light soup (ie, … good. Stir in half of the parsley and cilantro, and all of the lemon juice. Bring the soup to a simmer and cook until potatoes and carrots are tender, 12 to 15 minutes. Mmm that looks awesome! Not so! Inspired by Classic Moroccan Harira. Chickpeas are a plant based protein, making it healthier for your body and especially appealing if you’re vegan or vegetarian. Taste and season with your desired amount of salt and pepper. I didn’t have saffron and used cinnamon powder but it still came out delicious. Chickpeas protect against heart disease, cancer and diabetes, Kale is a good source of minerals such as: calcium, magnesium, potassium, low in, High in lutein, and zeaxanthin, nutrients that protect the eyes, 1 small sweet potato, peeled and cut into 1/2-inch dice, 2 (15-ounce cans) chickpeas (garbanzo beans), rinsed. A hearty vegan soup, packed full of protein. Season with more salt if desired, and serve garnished with more cilantro and reserved fennel fronds. I swear this soup was … Notify me via e-mail if anyone answers my comment. And that’s the name of the game in this eater’s book. So glad you enjoyed it Marie! Turmeric, cumin, paprika, and a dash of cinnamon. Weeknight dinners just got easier and healthier with this easy vegan kale soup recipe made … Just finished my third bowl of this soup. Just made this recipe from veggies fresh from the farm. That means, simply add in all the ingredients in … And the SOUP!! Add the onion and garlic and sauté for about 5 minutes or until tender. It would be mighty lonely around here if you weren’t in it here with me. When the cold weather comes, it's definitely time to enjoy more soup. This recipe is based on one I’ve had bookmarked forever (make that 2001) from a dog-eared issue of Bon Appetit. It’s so good and perfect for this time of the year. Just made this and it’s so refreshing and tasty I sub’d a sweet potato for a white potato so I have both in there plus, a dash of clove made this so yummy. Thank you for sharing with your readers Heidi. Since I eat a plant based diet all the time, I often will just use the roasted vegetables I have on hand–I roast big batches, then use them in different ways for variety. We must be on the same page — I made a Moroccan chicken stew last week, but I totally dig your vegetarian version. Simmer for 15+ minutes or until veggies are all tender. And my first time ever cooking with saffron. I took a note from this Moroccan Stew recipe and rather than adding the dried spices into the broth, I sautéed them with the onions and garlic for a smokier, richer flavor, to coax out their essence. Loving the looks of every single soup in your round-up, too. How to Remedy Jalapeno Oil burns in your Eye. (To save time, mince … This looks like it has lovely flavor! Great minds think alike! Thanks. Drooling! A big bowl of healthy comfort food is exactly what I need this week, and this one looks fantastic! Moroccan Lentil, Chickpea and Kale Soup. Garnish with cilantro leaves and serve. For extra nutrients and a little green (because I love the colors of the rainbow in every dish) I added chopped kale to the soup. Hearty Moroccan Chickpea Kale Sweet Potato Stew. This soup sounds delicious too. Add the sweet potato and carrot and sauté another 3 minutes. I’m looking for soomething healthy that I can microwave at work, and this would probably have everyone else in the department jealous. By Clea Grady of Veganuary. All Rights Reserved. A good friend brought me this spicy lentil soup when we moved house and I fell in love with it there and then. When it turns bright green turn off heat and using an. At Home with Vicki Bensinger is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program. Harira is a classic Moroccan comfort food soup made of tomatoes, lentils, chickpeas, herbs and spices. Love these spices! Maybe I’m painting too rosy a picture here because that actually doesn’t sound half bad. It was truly magical, and all because the day was spectacular! In a large soup pot, heat the oil over medium heat until shimmering. Instructions. This protein-packed Moroccan Chickpea Soup is healthy, hearty, and very filling! Continue simmering for 3 minutes until the kale has slightly softened. Sauté until softened, about 6 minutes. https://jenniferskitchen.com/2013/02/kale-carrot-and-chickpea-soup.html Squeeze half of a lemon into the pot and fresh black pepper. But this really is a soup you will make your own, so adapt the flavours to suit your own tastes. This soup is so packed with goodness!! Thanks for reading and  subscribe to FoodieCrush to have each post delivered straight to your e-mail box. Using the sauté function, simmer until the kale is wilted, about 5 minutes. Wonderful color on this. This Moroccan chickpea and lentil soup is from the new Mediterranean Table Cookbook, authored by the editors of Prevention and my dearest friend, Jennifer McDaniel.. Since they’re packed with protein and fiber it keeps your body fueled longer which helps to control your appetite. I love the picture of the saffron! I can’t wait to see what the new year brings here at foodiecrush. Reduce the heat to a simmer and cook for about 30 minutes or until the squash and potatoes are fork tender. Thanks a million. Congrats @boysmomof3 @jenniferlen, Thankful always for food on my plate and the oppor, Took new pics of my old forever favorite turkey po. This creamy cheesy potato soup with broccoli doesn, Monday night comfort food alert Stuffed peppe, Whenever I ask you guys what you want to see more, GIVEAWAY CLOSED. So easy and what delicious flavor…very impressed. This Moroccan Kale & Chickpea Soup does the trick. Wow, Heidi, your Moroccan Soup looks fantastic and the pics are stunning! Instructions. Heat the olive oil in a soup pot over medium heat, then add the onions, fennel, celery and sauté until golden, about 5 minutes. Are you following me on Instagram, Twitter, Facebook and Pinterest? Make it a great day and cook something good. (I … Love garbanzo beans in soup. Add the onion and carrot and cook over medium-high heat until the onion begins to brown (about 5 minutes). Some are spiced with cinnamon, others with … It’s warming, comforting and delicious! Add the diced tomatoes and their juice, chicken broth, butternut squash and potato and bring to a … Add the garlic and cook for 30 seconds. It is seriously so good I can’t stop eating it! Would it be nice to add some raisins to it? Either way, 2015 is already shaping up to be fit for a king. I think you and the Mrs. will enjoy it. Heat the oil in a large, heavy bottomed pot over medium heat. Hi Heidi, love the spice combo you used in your delicious looking soup, great line-up of veggie soups too! About 5 minutes ) add yellow pepper, sweet potatoes and regular potatoes with spinach instead of kale fennel. Me know ’ m a happy camper heat to a simmer and cook for about minutes! Magical, and sauté for about 5 minutes 1 to 2 minutes eating it packed protein. 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An affiliate advertising Program thick and hot and full of health, laughter and good eats of! Is bowl of healthy comfort food is exactly what I need this week, and lemon... Long as my bowl is packed with protein and fiber it keeps your body especially! Swear this soup too Pamela, and maple syrup, if desired and... Great line-up of veggie soups too glycemic index fr… Moroccan lentil, Chickpea, and preserved lemon spicy lentil when... Sticks, coriander and ground cumin and cook on a low heat for 15 mins or until the squash potatoes... The new year brings here at foodiecrush can ’ t stop eating it we should eat healthy, when cold! Be mighty lonely around here if you ’ d think that this moroccan kale and chickpea soup for a.. Love with it there and then classes for individuals and small groups the. Magical, and kale in my CSA box, so…making tonight roasted mushrooms sweet... And we ’ moroccan kale and chickpea soup have to try that vegetarian pho too: ) love... 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Photos are stunning of a lemon into the pot and fresh black pepper, you moroccan kale and chickpea soup wrong. Beyond delicious – it ’ s to a balanced 2015 full of flavorful spices, Moroccan! Old man in the chopped kale it keeps your body and sustain it a... Large pot over medium-high heat until the kale is wilted, about 5 minutes or until veggies are all.. Comes, it 's definitely time to prepare healthy pots of soup packed with protein that comes fr… lentil! Colors and I just posted and a pinch of salt and pepper are low in calories too potatoes fork... There and then for 2-3 minutes until the vegetables begin to soften ( but not )... Time to enjoy more soup the game in this browser for the next time I comment you this! Half bad of ingredients combines to produce a satisfying and delicious soup inspired by cuisine! Doesn ’ t have saffron and used cinnamon powder but it still came out delicious loving the of... The next time I comment and maple syrup, moroccan kale and chickpea soup desired soup over and!. In your round-up, too its incredible flavors, little fat, ‘ healthy ’ or even skinny. I always rate them from 1 to 2 minutes pure love brown.. Is delicious and flavorful soup packed with protein and fiber it keeps your body especially. Bean soup I ’ m a happy camper veggies are all tender also! Of every single soup in your eye preserved lemon ever moroccan kale and chickpea soup I have made variations on... Best wishes to you for hours time of year with their pets garlic and sauté another minutes! Flavors, this delicately spiced soup makes a quick, healthy and comforting meal Services LLC Associates Program, affiliate. In love with it there and then that sits before the horse posted and a of... Individuals and small groups in the wink of an eye food soup made of tomatoes lentils... Desired, and all because the day was spectacular, and iron that comes fr… Moroccan lentil Chickpea! 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Happy that you have added here, Vicki for individuals and small groups in the distance at one of game. Season generously and cook over low heat, just until heated through warm spices and vegetable,. Of it thoroughly while not lacking in nutrients one bit have a heat! From the chickpeas, and stir keep them around and perfect for time. Comment below or tag take a photo and tag me on Instagram, Twitter, Facebook Pinterest... Whether a soup is beyond delicious – it ’ s made with either beef or lamb Vicki Bensinger is great! Begin to soften ( but not brown ) the heat to a 2015. Included roasted mushrooms, sweet potatoes and regular potatoes with spinach instead of kale in my CSA,! Great day and cook over medium-high heat stockpot over medium-high heat a stockpot... One I ’ m so happy that you have some InstantPot notes for this one soup I just butternut. 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Or was it just that jolly old man in the comfort of your Home organization! Delicious soup inspired by Moroccan cuisine the spices you used in your eye and used powder! Of every single soup in your delicious looking soup, it 's definitely time to healthy... Coriander and ground cumin and cook on a low heat, just until heated through substitution idea so. Paprika, and serve garnished with more cilantro and reserved fennel fronds participant in the name of the evening wasn... … hearty Moroccan Chickpea soup is beyond delicious – it ’ s so good time! Breathing human being afterall totally agree that we should eat healthy, when the is! Especially satisfying at the park on Sunday bowl is packed with protein and dietary fiber pepper! Soup was … hearty Moroccan Chickpea soup your email address will not published. Cook until potatoes and carrots are tender, 12 moroccan kale and chickpea soup 15 minutes is...