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Moroccan inspired Chickpea Stew Recipe

Mediterranean Moroccan Bean Soup

Embark on a culinary journey to the heart of the Mediterranean with this Moroccan Bean Soup. This vibrant and aromatic dish is a melange of nutritious beans, hearty vegetables, and exotic spices, offering a comforting and satisfying experience. Perfect for those seeking a taste of North African cuisine, this soup is both nourishing and soul-warming.

  • Total Time: About 1 hour 45 minutes
  • Yield: 6 servings 1x

Ingredients

Scale
  • 2 tablespoons olive oil
  • 1 large onion, diced
  • 3 cloves garlic, minced
  • 2 carrots, diced
  • 2 stalks celery, diced
  • 1 red bell pepper, diced
  • 1 cup chopped tomatoes
  • 1 cup dried chickpeas, soaked overnight and drained
  • 1 cup dried white beans, soaked overnight and drained
  • 6 cups vegetable broth
  • 1 teaspoon ground cumin
  • 1 teaspoon ground coriander
  • 1/2 teaspoon ground cinnamon
  • 1/2 teaspoon paprika
  • Salt and pepper to taste
  • 2 tablespoons fresh cilantro, chopped
  • 2 tablespoons fresh parsley, chopped
  • Lemon wedges for serving

Instructions

  1. In a large pot, heat the olive oil over medium heat. Add the onion and garlic, and sauté until the onion is translucent.
  2. Add the carrots, celery, and bell pepper. Cook for about 5 minutes, or until the vegetables start to soften.
  3. Stir in the chopped tomatoes, chickpeas, white beans, vegetable broth, cumin, coriander, cinnamon, and paprika. Season with salt and pepper.
  4. Bring to a boil, then reduce the heat to low and simmer, covered, for 1 to 1.5 hours, or until the beans are tender.
  5. Once the beans are cooked, adjust the seasoning if necessary. Add the chopped cilantro and parsley, and stir well.
  6. Serve hot, with lemon wedges on the side.

Notes

  • If you’re short on time, canned chickpeas and white beans can be used as a substitute for dried beans. Just remember to rinse and drain them before adding to the soup.
  • For a richer flavor, consider adding a pinch of saffron or a piece of preserved lemon to the soup while it’s cooking.
  • Author: Lara Grimes
  • Prep Time: 15 minutes (+ overnight soaking for beans)
  • Cook Time: 1.5 hours
  • Category: Soup
  • Method: Simmering
  • Cuisine: Mediterranean, Moroccan
  • Diet: Vegetarian

Nutrition

  • Serving Size: 1 bowl (approximately 2 cups)
  • Calories: 320 kcal
  • Sugar: 7 g
  • Sodium: 400 mg (varies with broth used)
  • Fat: 5 g
  • Saturated Fat: 0.7 g
  • Unsaturated Fat: 3.8 g
  • Trans Fat: 0 g
  • Carbohydrates: 52 g
  • Fiber: 14 g
  • Protein: 18 g
  • Cholesterol: 0 mg

Keywords: Moroccan Bean Soup, Mediterranean Soup, Chickpea Soup, High Fiber Soup, Vegetarian Moroccan Dish