Moroccan chickpea, sweet potato & carrot soup

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(22)
Lunch & Light Meals|Vegetarian
4 peopleServes
4
Prep   15 min
Cook   30 min
  • Olive oil, extra virgin, 1 tablespoon(s)
  • Red onion, 1 medium, finely chopped
  • Sweet potato, peeled, 2 medium, chopped
  • Carrot, 4 medium carrot(s), chopped
  • Moroccan seasoning, 1 tablespoon(s)
  • Vegetable liquid stock, low sodium, 4 cup(s)
  • Chickpeas, canned, no added salt, 2¾ x 400g can(s) (drained)
  • Wholegrain wrap, 1 large wrap(s), cut into 8 wedges
  • Parsley, 4 tablespoon(s), chopped
  • Pepper, any type, ground, 1 pinch(es)

Method

Heat 2 teaspoons of oil in a saucepan over medium heat. Add onion, sweet potato and carrot. Cook, stirring for 5 minutes. Add 2 teaspoons of Moroccan seasoning, cook, stirring for 1 minute. Add stock and 2 cups of water and bring to a boil. Partially cover with a lid, simmer for 20 minutes until vegetables are tender.

Meanwhile, preheat oven to 200°C. Line a roasting pan with baking paper. Add the chickpeas. Spoon over the remaining oil and sprinkle with remaining Moroccan seasoning, shake pan to coat. Roast the chickpeas for 15 to 20 minutes, shaking the pan every 5 minutes. Place the wrap wedges in a single layer onto a separate baking tray, bake for 5 to 7 minutes until light golden.

Blend or process the sweet potato and carrot until smooth. Add a little warm water to adjust the consistency, if needed. When ready to serve, stir in the roasted chickpeas and parsley. Season with pepper. Serve with baked wrap wedges.

TIPS:

  • You need to buy 3 x 400 g cans of chickpeas for this recipe. Store remaining ¼ can of chickpeas in an airtight container in the fridge for use later in the week.
  • 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 wrap wedges will keep for 2 to 3 days in an airtight bag.

Nutrition facts per serve
Makes 4 serves

Note: If food units vary from the book, be guided by the following food units.

Meat & Protein 1
Bread & Cereals2
Vegetables1.7
Fruit0
Dairy0
Healthy Fats & Oils1
Indulgences0
Calories471
Protein19.1 g
Total fat7.4 g
- Saturated fat1.6 g
Total carbohydrates70.7 g
- Total sugars25.1 g
Fibre25.3 g
Sodium762 mg

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