Sam's Nutritional Menu

 

Moroccan Chickpea Soup

 

Ingredients

  • 1 tbsp. olive oil
  • 1 medium onion, chopped
  • 2 celery sticks, chopped
  • 2 tsp ground cumin
  • 600ml hot vegetable stock
  • 400g can chopped plum tomatoes with garlic
  • 400g can chickpeas, rinsed and drained
  • 100g frozen broad beans
  • zest and juice ½ lemon
  • large handful coriander or parsley and flatbread, to serve

 

Method

  1. Heat the oil in a large saucepan, then fry the onion and celery gently for 10 minutes until softened, stirring frequently. Tip in the cumin and fry for another min.
  2. Turn up the heat, and then add the stock, tomatoes and chickpeas, plus a good grind of black pepper. Simmer for 8 minutes. Throw in broad beans and lemon juice, cook for a further 2 minutes. Season to taste, then top with a sprinkling of lemon zest and chopped herbs. Serve with flatbread.

 

Extra bit (per serving)

Calories – 148

Protein – 9g

Carbs – 17g

                                        Fat – 5g                                       

Saturates – 1g

Fibre – 6g

Sugar - 0g

Salt – 1.07g

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