Chickpea, tomato and harissa soup
A fast, spicy tomato soup with chickpeas and harissa, with a squeeze of lemon and coriander on top. Hearty enough to be supper with some toast.
- Time
- 30 min
- Serves
- 2
- Kind
- Soup
- Also
- Gluten-free
Made without gluten ingredients. If you avoid gluten strictly, check the labels on: harissa paste and vegetable stock cube.
Method
- Chop the onion finely, crush the garlic and drain and rinse the chickpeas. Chop the coriander.
- Warm the olive oil in a large pan over a medium heat. Cook the onion with a pinch of salt for 6 minutes until soft.
- Stir in the garlic, cumin and harissa paste and cook for 1 minute, until fragrant.
- Add the chopped tomatoes and chickpeas, with the stock cube crumbled into 400 ml of boiling water. Bring to the boil, then simmer for 15 minutes.
- Crush about a quarter of the chickpeas against the side of the pan with a fork or the back of a spoon, which thickens the soup.
- Squeeze in the juice of half the lemon and season well with salt and pepper. Serve topped with the coriander and a lemon wedge each.
Tip Harissa varies in heat by brand, so add it by the half tablespoon. A teaspoon of tomato purée deepens the colour if the soup looks pale.
Per portion
| Energy | 327 kcal |
| Protein | 13 g |
| Carbohydrate | 36 g |
| of which sugars | 14 g |
| Fat | 13 g |
| of which saturates | 2 g |
| Fibre | 10 g |
| Salt | 2.94 g |
These values are estimates, calculated per portion from standard food composition figures for each ingredient, and are not a substitute for a food label or professional advice.
Photo made with AI.
From Nosha · nosha.app
You need, for 2
2
- chickpeas1 tin
- chopped tomatoes1 tin
- onion1
- garlic2 cloves
- harissa paste2 tbsp
- cumin1 tsp
- vegetable stock cube1
- olive oil1 tbsp
- lemon1
- coriander½ bunch
