Moroccan chickpea soup

This low-fat soup is packed with storecupboard pulses, healthy grains and North African spice- use cumin, ras el hanout, ginger and cinnamon
PREP 10 mins
COOK 25 mins


  • calories 211
  • carbs 32
  • saturated fat 1
  • sugar 12
  • protein 9
  • fat 5
  • fibre 6
  • salt 1.3


1 tbsp olive oil
1 onion, chopped
2 garlic cloves, crushed
1 red chilli, deseeded and roughly chopped
1 tbsp grated fresh ginger
1 tsp cumin
1 tsp ras-el-hanout
¼ tsp cinnamon
200g roasted red peppers, from a jar
2 x 400g cans chopped tomato
400ml vegetable stock
400g can chickpeas, drained and rinsed
2 preserved lemons, rind chopped (discard the pulp and seeds)
1 tbsp clear honey
50g wholewheat couscous


  1. Heat the oil in a large lidded pan. Add the onion and garlic, put on the lid and cook for 5 mins, stirring halfway through. Stir the chilli, ginger, cumin, ras el hanout and cinnamon into the pan and cook for 1 min. Add the peppers, tomatoes and stock. Bring to the boil, turn down to a simmer, put on the lid and cook for 10 mins.
  2. Blitz the soup with a stick blender, or in a food processor until smooth. Return to the pan and add more liquid to thin the soup, if you like. Stir in the chickpeas, preserved lemons, honey and some seasoning. If eating straight away, add the couscous and heat through for 5 mins. (If taking to work, add the couscous just before reheating).