Saturday, January 28, 2017

Savoring the Season: Moroccan Chicken and Vegetable Soup with Chickpea Croutons


This morning I woke-up to a chill in the air.  The bone chill jumped started my winter weekend with an outrageously comforting healthy winter soup.  With heaps of seasonal vegetables, and rich sources of antioxidant spices like turmeric, cumin, ginger and cinnamon, provided incredible flavor and reduced the need to add additional fat or salt.

Who says soup toppings have to be boring when you can enjoy fiber rich chick peas tossed in warm spices and slow roasted.  Save the extra!  They are perfect for enjoying as a healthy snack.

This soup is easily doubled and tripled. Can serve a crowd or batch frozen to enjoy another day.



Moroccan Chicken and Vegetable Soup with Chickpea Croutons
Serves 4-6
Recipe from Clean Eating


Ingredients:

Chickpea Croutons
1-15 oz. can cooked chick peas, drained and rinsed, patted dry
1-1/2 tablespoons coconut oil
Pinch sea salt
1/4 teaspoon ground cumin
1/8 teaspoon ground cinnamon
Pinch ground ginger

Soup
2 tablespoons coconut oil
2 stalks celery, diced
1 carrot, diced
1 yellow onion, diced
1-1/4 teaspoon ground turmeric 
3/4 teaspoon each ground ginger and cinnamon
1/2 teaspoon ground cumin
Pinch ground black pepper
1-18 oz. unsalted diced tomatoes (with juices)
1 teaspoon sea salt + additional to taste
2 sweet potatoes, peeled and diced (about 1 lb.)
6 cups low-sodium chicken or vegetable broth, or as needed
2 cups diced or shredded cooked chicken
1/4 cup each chopped fresh cilantro and flat leaf parsley
3 cups lightly packed fresh spinach leaves
1 lemon, cut into wedges

Directions:
1.  Prepare chick peas:  Preheat oven to 400 F.  Place chickpeas on a parchment-lined baking sheet; remove any loose skins.  Roast for 20 minutes.  Add 1-1/2 tablespoons oil and a pinch of salt; toss.  Return to oven; roast for 15 to 20 minutes more, until golden brown.

2.  Turn oven off.  Toss chickpeas with 1/4 teaspoon cumin, 1/8 teaspoon cinnamon and pinch ginger.  Return to oven with door closed and heat off for 1 hour, or until crunchy.  Set aside to cool.

3.  Meanwhile, prepare soup:  In a medium stockpot on medium, heat 2 tablespoons oil.  Add celery, carrots and onion.  Cook until tender, about 6 minutes.  Add turmeric, 3/4 teaspoon each ginger and cinnamon, 1/2 teaspoon cumin and black pepper and cook for 1 minute, stirring.  Add tomatoes and 1 teaspoon salt.  Cook until fragrant, about 2 minutes.

4.  Add potatoes and broth and bring to a boil.  Reduce heat to low and simmer, covered for 20 to 25 minutes, until potato is tender.

5.  Add chicken, cilantro and parsley and heat through, 2 to 3 minutes.  Add additional broth to thin out as desired; season with additional salt as needed.  Stir in spinach.  Top servings with chickpeas and serve with lemon wedges.




16 comments:

ALFREDA JAMES said...

You are a woman and friend after my own heart because of the low sodium ingredients in this recipe. I have Congestive Heart Failure and eating healthy and having a low sodium intake are my two must to be happy and strong. I look forward to making this soup very soon and hoping you share more low sodium recipes in the future. Fantastic blog!!!

Angie Schneider said...

I am definitely a soup person. This looks particularly warming, flavoursome and tasty!

That Girl said...

I love snacking on roasted chickpeas!

From the Kitchen said...

I woke up with a chill in the air too--7 degrees!! You? Sorry, couldn't resist. This soup is exactly the kind we love to have on hand. It looks delicious.

Best,
Bonnie

Inger @ Art of Natural Living said...

Now this is my kind of soup! Perfect now as I have loads of sweet potatoes left from my CSA. And how clever to make chickpea croutons (which, yes, I would snack on)

Tina said...

As soon as I noticed the sweet potato chunks in the bowl I knew I wanted to make this. Fabulous for this weather, Velva!

Cheri Savory Spoon said...

Hi Velva, love how you treated the chickpeas, great idea to use as croutons. This is my kind of soup, delicious and healthy. Very nice!

grace said...

this would be fine and dandy and perfect for a nippy day, but your croutons have taken it to a spectacular level! delicious!

Alyssa @ A Bite of Inspiration said...

This looks delicious! The perfect winter soup. And the chickpea croutons! What a clever way of adding texture. Thanks for sharing!

Anna and Liz Recipes said...

This would be the perfect soup for me to make this week, since we are having cold weather coming our way! Looks delicious!

Sarah said...

Sounds delish. I have been using roasted chickpeas for croutons, too. Great on salads as well.

Tricia Buice said...

I love the sound of those chickpea croutons - what great flavor! I need to try more sweet potato in soups - it sounds and looks great!

London Kitchen Diaries said...

This just looks like the perfect comfort food for this time of the year! Looks delicious!

Miriam x

Karen (Back Road Journal) said...

Velva, your soup looks delicious. Even though we didn't get as cold here in Vero Beach, although it did go down to 34, I would love a bowl of your soup even on a warm day.

Jessi Lashakmitis said...

Wow, that looks so delicious and healthy!!! Perfect for a cold weekends!! Thanks for sharing:)
Jessi

Beth said...

What a delicious soup! I've used roasted chickpeas as a crouton in one of my soups and they're wonderful.

Post a Comment