Harissa Spiced Chickpea and Kale Soup

Harissa Chickpea & Kale Soup

I  developed this soup a few years ago and posted it on my food blog (www.fourcandleskitchen.com).  I then totally forgot about it as I was busy developing other recipes when the other week I had some harissa in the cupboard and decided to make it again.

Now, I’m not a big follower of recipes, even my own recipes, therefore this soup changed slightly (kale instead of spinach, the addition of carrots and celery) from when I originally made it and I think it’s even better!

Chickpeas are a great source of fibre and help with the digestive tract function.  Approximately two-thirds of the fibre is insoluble and remains intact until it reaches the colon, it is then converted by bacteria into short-chain fatty acids and some of these short chain fatty acids are used by the cells in the colon for energy.

If you’d like to read more about the benefits of chickpeas click here.

I serve this soup sometimes with a dollop of coconut yoghurt, especially when I’ve been more than generous with the harissa,  that’s what I get when I don’t follow recipes!!

Serves 4

Ingredients

-1 Tbsp. olive oil

-1  onion, finely diced

-1 garlic clove, crushed

-1 stick of celery, cleaned, trimmed & diced

-1 carrot, peeled (if non-organic), trimmed and diced

-2 tsp. harissa paste

-1 x 400g tin of chopped tomatoes

-1 x 400g tin of chickpeas, drained and rinsed well

-500ml vegetable stock

-2 generous handfuls of black kale, washed, stems removed & shredded

-juice and zest of 1 lemon

-salt & pepper to taste

How To Make

In a medium sized saucepan, heat the oil over a medium heat and add the onion.  Cook the onion for 2-3 minutes then add the garlic, celery and carrot.  Continue cooking until the onions are translucent.

Add the harissa and stir until the vegetables are coated.

Add the tomatoes, stock, chickpeas and kale.  Bring to a boil then turn down to a simmer.  Cover and simmer for 10 to 15 minutes or until the vegetables are cooked.

Add the lemon juice and zest stirring well to combine.

Season with salt and pepper to taste.

xx

 


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