Savoury Moroccan Vegetable Soup with Charmoula Sauce

Yes, it is spring but it’s still time for soup. This one is packed with flavour and  an assortment of nutritional goodies: carotenoids (colourful pigments, which act as antioxidants), fibre from the vegetables and chickpeas along with a variety of disease-fighting compounds from the herbs and spices, to boot. It freezes well, so be sure to keep some on hand.

Savoury Moroccan Vegetable Soup

Makes 10 servings

1 tbsp extra virgin olive oil
2 cups diced onions
3 cloves garlic, finely chopped
2 cups diced sweet potatoes
2 cups diced carrots
1 cup diced parsnips
1 cup diced celery
1 tbsp grated ginger
1/4 tsp red pepper flakes
Pinch saffron
1 28-oz./796-mL can Italian plum tomatoes, coarsely chopped with juice
1 19-oz./540-mL cans chick peas, rinsed and drained
6 cups low sodium or homemade vegetable or chicken broth
1 cinnamon stick
Salt and freshly ground pepper

Charmoula Sauce

Heat the oil in a large heavy pot over medium heat. Add the onions and garlic; sauté until onions are soft, about 8 minutes. Add sweet potatoes, carrots, parsnips, celery, ginger, red pepper flakes and saffron; sauté another 5 minutes. Add tomatoes and their juice, chick peas, broth, cinnamon stick, salt and pepper. Bring to a boil; reduce heat and simmer, covered, for 1 hour; stirring occasionally to break up tomatoes.

Season to taste with salt and freshly ground pepper. Serve each portion topped with 2 tsp charmoula sauce.

Nutrition information per serving:
• Calories: 209
• Protein: 8 grams
• Fat: 6 grams
• Saturated fat: 1 gram
• Carbohydrate: 32 grams
• Dietary fibre: 6 grams
• Sodium: 340 milligrams

Tags: , , , , ,

Categories: Recipes

Author:Rosie Schwartz

Rosie Schwartz is a Toronto-based consulting dietitian and writer.

Get Enlightened Eater in your inbox

Subscribe to get the latest nutrition news, fresh recipes and more!

2 Comments on “Savoury Moroccan Vegetable Soup with Charmoula Sauce”

  1. Vicky
    April 3, 2019 at 9:05 am #

    Were you intending to give us a recipe for your charmoula sauce?

    • April 3, 2019 at 9:46 am #

      Sorry, Vicky! If you click on the Charmoula Sauce listed in the ingredients, it will take you to the page as it’s already up on my website. Please let me know if you have any problems clicking through. I hope you enjoy the soup!

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

This site uses Akismet to reduce spam. Learn how your comment data is processed.

%d bloggers like this: