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Moroccan chickpea, sweet potato & carrot soup
3
| Prep | 15 min | |
| Cook | 30 min |
- Extra virgin olive oil, 3 tsp(s)
- Red onion, chopped, ⅔ cup(s)
- Sweet potato, cooked, 2 large, chopped
- Carrots, 4 medium, chopped
- Moroccan seasoning, 2 tbsp(s)
- Low-sodium vegetable broth, 6 cup(s)
- Canned chickpeas, 1 x 15 oz can(s), rinsed and drained
- Whole-wheat tortilla, 1 tortilla(s), cut into 6 wedges
- Parsley, fresh, 3 tbsp(s), chopped
- Black pepper, 1 dash(es), to taste
Method
Heat 2 teaspoons olive oil in a medium saucepan over medium heat. Add onion, sweet potato and carrot. Cook, stirring for 5 minutes until vegetables start to brown. Add 4 teaspoons of seasoning, cook, stirring for 1 minute. Add broth and bring to the boil. Partially cover with a lid, boil gently for 20 minutes until vegetables are tender.
Meanwhile, preheat oven 400°F. Line a roasting pan with parchment paper. Add the chickpeas. Spoon over the remaining teaspoon of olive oil and sprinkle with remaining seasoning blend, shake pan to coat. Roast the chickpeas for 15 to 20 minutes, shaking the pan every 5 minutes. Place the tortilla wedges in a single layer on a separate baking tray, bake below the chickpea pan for 5 to 7 minutes until light golden.
Blend or process the sweet potato mixture until smooth. Adding a little warm water to adjust the consistency if needed. Stir in the roasted chickpeas and parsley. Season with pepper. Serve with baked tortilla wedges.
TIPS: The soup can be made ahead, it will keep in the fridge for 4 days or up to 3 months in the freezer. Reheat in a saucepan or the microwave to serve. The baked tortilla wedges will keep for 3 to 4 days in an airtight bag or jar.
Nutrition facts per serving
Makes 3 servings
Food Groups
|
V
|
2 |
|
F
|
0 |
|
C
|
2.1 |
|
PD
|
1.1 |
|
Ft
|
0.9 |
|
S
|
0 |
Nutrition Facts
| Calories | 401 |
| Total Fat | 8.8 g |
| - Saturated Fat | 1.6 g |
| Cholesterol | 0 mg |
| Sodium | 1141 mg |
| Total Carbohydrate | 69.9 g |
| - Dietary Fiber | 14.7 g |
| - Total Sugars | 21.5 g |
| -- Added Sugars | 0 g |
| Protein | 11.2 g |
Join the Mayo Clinic Diet today!
Our flexible meal plans fit into any lifestyle, and our easy to prepare recipes show you how good food can be great — and great for you, too.