Moroccan chickpea soup

Serves: 4

Time to make: 25 mins

Ingredients

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2 teaspoons olive oil

1 onion, finely chopped

1 large carrot, peeled, diced

2 sticks celery, trimmed, diced

2 cloves garlic, crushed

2 teaspoons Moroccan seasoning

2 x 400g cans chickpeagarbanzoXsgarbanzosX in spring water, rinsed, drained

400g can chopped tomatoes, no added salt

2 cups salt-reduced vegetable stock (or chicken stock) and 1 cup water

black pepper, to season

low-fat yoghurt, to serve (optional)

fresh coriandercilantroX, to garnish

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Instructions

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1 Heat oil in a large heavy-based saucepan over a medium heat. Add onion, carrot and celery. Cook, stirring, for 5-6 minutes or until vegetables are soft. Add garlic and seasoning. Cook for 1 minute.

2 Add chickpeas, tomatoes and stock. Bring to the boil. Reduce heat to low, partially cover and simmer for 15 minutes. Set aside to cool slightly.

3 Place half the soup in a blender. Blend until smooth. Return to pan with remaining soup. Place over a medium heat, season with pepper and warm through. Ladle into bowls, top with a dollop of yoghurt (if using) and garnish with coriander.

Variations

For extra flavour, add 1 cup of shredded cooked lean chicken when reheating this soup in step 3.

Make it gluten free: Check seasoning, stock and yoghurt are gluten free.

Nutrition Info (per serve)

Calories 262 cal

Kilojoules 1100 kJ

Protein 15 g

Total fat 6 g

Saturated fat 1 g

Carbohydrates 30 g

Sugar 12 g

Dietary fibre 12 g

Sodium 570 mg

Calcium 110 mg

Iron 3 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.