Middle Eastern Comforting Chickpea Soup with Falafel Seasonings
A light yet hearty soup with fragrant Middle Eastern falafel spices for a delicious flavor. Spices are toasted in the soup pot to release their bouquet. Vegetables, diced tomatoes and broth round out the soup. Ribbons of tuscan kale linger in the soup and does a good dose of parsley.
Servings: 6 servings
Equipment
- 1 heavy soup pot with lid
- 1 potato masher or blender
Ingredients
- 2 teaspoons extra virgin olive oil
- 1 cup onion peeled, 1/2" dice
- 1 cup carrots peeled, 1/2" dice
- 1 cup celery peeled, 1/2 dice
- 1 tablespoon garlic peeled and minced
- 3 cups garbanzo beans low salt, drained and rinsed (from 2, 15.5 ounce cans)
- 2 tablespoons tomato paste
- 2 cups diced tomato in juice I love Pomi brand
Falafel Seasonings; 1 1/2 t. ground coriander, 1 1/2 t. ground cumin, 1/4 t. black pepper, 1/4 t cinnamon, 1/8 teaspoon ground cloves and 1/4 t. Kashmiri ground chili*
- 3 1/2 cups chicken or vegetable broth (I used homemade chicken broth)
- 1 cup tuscan kale (Lacinato kale) cut into 1/4" ribbons
- 3 tablespoons flat leaf parsley chopped
Optional Add-Ins:
- 3 tablespoons parmesan cheese shaved
- 1 tablespoon celery leaves chopped
- drizzle of fruity Extra Virgin Olive Oil
Instructions
- To a large soup pot or dutch oven add 2 teaspoons evoo, set heat to medium-low. When warm, add onion, celery and carrots and cook for 5 minutes to soften a little. Add the 6 Falafel spices and garlic, give a big stir, cook one minute.
- Add 3/4 cups of chickpeas and 1/2 cup broth, bring to a simmer, cook one minute. Use a potato masher and mash* the chickpeas into vegetables. (This will thicken the soup and add body.
- Add the tomatoes paste, still at medium-low heat, give a big stir to incorporate. Add the tomatoes and their juices- bring to a boil, then lower to a simmer. Add remaining chickpeas and 3 cups chicken broth. Stir and cover. Cook at a steady simmer for 20 minutes.
- Before serving, add the sliced kale and chopped parsley. Cook over low heat 3 minutes to soften the kale. Taste for salt (will depend on the saltiness of your broth.)
- Serve in individual bowls. Top with shaved parmesan on each and add some celery leaves and a dash of evoo if desired.
Notes
*Alternatively, you can puree the ingredients from step 2 in a blender, and add back to the pot. This will give the soup more of a creamy texture. I like to mash some chickpeas in the pot like the recipe states for ease.
I dry toast (separately) whole Cumin and Coriander, then blitz in my spice grinder. This offers exceptional fresh flavor.
Like a spicier Soup? Add a pinch of cayenne pepper to the seasonings.
This recipe may not be reproduced without the consent of its author, Karen Sheer.
Nutrition
Calories: 222kcal | Carbohydrates: 34g | Protein: 12g | Fat: 5g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Cholesterol: 2mg | Sodium: 271mg | Potassium: 739mg | Fiber: 9g | Sugar: 9g | Vitamin A: 4368IU | Vitamin C: 20mg | Calcium: 129mg | Iron: 4mg