On the Spice Trail:
Moroccan Harissa and Chickpea Potage Recipe
If my regular readers have noticed a lack of 5:3 diet recipes being posted lately, than they will be right in their assumptions; however, I have not abandoned the diet, on the contrary, I am still following it with great success, it’s just that I have just been sharing more “calorific” recipes lately. So, today is a day for dietary reflection and I am therefore sharing one of my latest 5:2 diet recipes ideas for a comforting and yet strangely light and refreshing soup – Moroccan Harissa and Chickpea Potage. This soup-cum-stew is vegetarian and only has 145 calories per generous bowl, when served sans flat breads that is!
Moreover, this is an easy recipe to make and on a non-fast day (a non diet day) you can of course enjoy a bowl of this spicy potage with flatbreads (or pitta breads) as we did the other day. It’s vegetarian, but I always find that when pulses, grains and beans are added to soups and stews, they add a lot of “meaty” body, as well as essential vitamins and protein. That makes this soup more of a stew in my opinion, and all the better for it as it fills you up with a minimum of calories.
Apart from the fresh vegetables and chickpeas, the star of the show for me was the addition of the Harissa spice mix; I was sent a selection of Bart’s new Discovery Spices recently, all packed in handy little tins, and the Harissa was one one of the spice blends that was in the collection. Other spice blends included: SHICHIMI from Japan, PIRI PIRI from Portugal, PANCH PHORAN from Bangladesh and PILAU from India. You can view the full range of new Discovery Spices from Bart’s here: The Spice Journey. I was VERY impressed with the range, which is unusual and definitely “off the beaten track” with some interesting and exciting spice blends.
The Harissa spice blend I used was fragrant with a mellow kick of aromatic chilli heat, and it really added to the flavour of the soup. The blend is made up of the following ingredients: Black Pepper, Coriander, Ginger, Paprika, Allspice, Cardamom, Mace, Nutmeg, Turmeric, Cayenne, Cloves, Rose Petals (1%). In place of the Bart spice blend that I used, you could of course add ground cumin and coriander for an authentic North African taste, or even a spoon of harissa paste for some additional heat. Do try this soup recipe if you are following a diet, 145 calories is such a low amount for such a nourishing bowl of goodness. That’s all for today, see you soon and have a GREAT week ahead! Karen
Disclaimer: I received a selection of Bart spices from their new Discovery range to test for review; all views and opinions are my own.
Moroccan Harissa and Chickpea Potage (Soup)
|Prep time||10 minutes|
|Cook time||20 minutes|
|Total time||30 minutes|
|Meal type||Lunch, Main Dish, Snack, Soup, Starter|
|Occasion||Casual Party, Halloween|
|By author||Karen S Burns-Booth|
- 1 onion, peeled and finely diced (40 calories)
- 2 sticks of celery, trimmed and finely chopped (12 calories)
- 2 carrots, peeled and diced (50 calories)
- 1 x 400g tin of chopped tomatoes (75 calories)
- 1 x 400g tin of chickpeas, drained (380 calories)
- 600mls vegetable stock (20 calories)
- 1/2 lemon, juice of (5 calories)
- 1 1/2 teaspoons Bart's Harissa spice mix (8 calories)
- fresh coriander or parsley for garnish
This delicious Moroccan inspired soup-cum-stew is packed with flavour and is very filling. It is a very low 145 calories per serving, making it an ideal meal for anyone one following the 5:2 diet or Weight Watchers. The recipe was adapted from a recipe by a friend here: Moroccan Chickpea Soup.
|Step 1||Put a tablespoon of the vegetable stock into a large saucepan and fry the onion, celery and carrots gently for 10 minutes until softened, stirring frequently. |
|Step 2||Add the remaining ingredients, except the coriander and/or parsley, stir well and put a lid on the pan, then simmer for 8 to 10 minutes over a low heat.|
|Step 3||Adjust the seasoning and serve in warmed bowls with fresh coriander and/parsley as a garnish and hot flat breads or pitta breads.|
Tina @ The Spicy Pear says
This is a hearty bowl of soup with amazing flavours. I’ve only tried harissa as a paste and not a spice mix so will definitely keep an eye out for them when I next go to the shops. I would also like to try some of their other spice blends, especially the shichimi which I have recently starting adding to my grilled chicken.
Just thought I would let you know that our products are now available to purchase from our new online shop!
Thanks for adding this Lara! There is also a link in the main body of my site!
Thanks Tina! I LOVE these new Bart spices and there are some wonderful blends, which you can buy on line, as Lara posted and shared above!
love a pottage!… a fancy word for a very down and earthy soup stew hybrid… love chickpeas, they make things seem so exotic but they are so simple… love all the flavours in here x
J’adore potage aussi Dom! Merci! 🙂
Dannii @ Hungry Healthy Happy says
This sounds delicious. Pulses are a great way to make a dish more filling in a very healthy way.
Thanks Dannii! I love pulses and beans and use them a lot on my cooking! Karen
Looks, and I bet smells, utterly gorgeous Karen.
It was a very lovely and aromatic dish thanks Janie! xx
The Kitchenmaid says
This does look good Karen – and very suitable for the autumnal weather we’re having at the moment. It would make an excellent take-to-work lunch too!
Brilliant idea Lucy! Why not make a big batch up for work, it is such a tasty and very comforting soup! xx
Bintu @ Recipes From A Pantry says
Looks lush Karen. My kind of spices too.
Thanks Bintu, I am also a BIG fan of Harissa too!
London Unattached says
Spicy food is great for the 5:2 because the thermogenic watsit thing helps you burn more calories (!). Lovely recipe
I agree Fiona, about spicy food and the thermogenic whatsit! Thanks! Karen
Looks fabulous Karen, just delicious!
Thanks so much Anna! Karen 🙂
Deena Kakaya says
Oh Karen, this is a proper heat-aroma-nutty-deep embrace. There is passion in that bowl! x
Thanks so much Deena! 🙂 xxx
That looks heavenly Karen and my stomach just grumbled it’s approval!
Thanks Jac! I think you would love this, and it is vegan too!
Hi, I made your Moroccan Harissa and Chickpea Potage Recipe for 4 of my friends and it went down a treat! Thanks for sharing 🙂
THANKS so much for letting me know Emma, I am so pleased that you all enjoyed it too! Karen
Nayna Kanabar (@SIMPLYF00D) says
This looks delicious and very tasty. There is a similar Indian dish I cook called chole.
OH that is really interesting Nayna! Must look it up!
Karen you really do take the best photos. However humble the dish, it always looks so enticing. Not that I have anything against humble, that’s pretty much what I eat and what I enjoy. A good spice mix can really make a dish. I’m a big fan.
THANKS so much Choclette! 🙂 this was a pretty tasty fast day recipe too!
Janice Pattie (@FarmersgirlCook) says
Defintely making this Karen, all my favourite things.
I am sure you will LOVE it Janice!
Morgan @ Peaches, Please! says
It was a gray, rainy day here in Georgia and this looks like it would have been lovely and comforting on a day like today.
It would be fabulous on a dull day, a bowl of North African sunshine Morgan! 🙂
Louisa Foti says
Looks and sounds delish Karen, and nicely satisfying for a 5:2 day I’d imagine. Love chickpeas in a soup, but don’t use half as much as I should, nor Harissa either. Definitely bookmarking.
I think you will enjoy this as part of a fast day meal Lou, and it is very filling too!
Tracy Nixon says
Shared via G+ today! Thanks Karen!
This meal looks amazing. I am 4 weeks in to 5:2 journey so next fast day this is a must.
Karen Burns-Booth says
GOOD LUCK with your diet and please shout if you need any support! Karen
I tried this dish last march when i visited Morocco et it’s a very delicious ,spicy and flavored. By the way, your photo are really great 🙂
Hi Karen, I was brought to your lovely website from Mumsnet. I’ve just made a batch of your tomato and garlic soup. The spoonful I tasted before freezing was YUM. My question is this: do you think this potage would freeze well? I’m never sure about freezing pulses. Thanks so much.
Karen Burns-Booth says
Thanks so much for your lovely comments Kate and welcome! I do freeze recipes with cooked pulses in them, and so this will be fine to freeze! Karen
Saints alive. That was good! Had a brain bypass when I went looking for Bart’s spices …….. I live in Australia….. So no Bart’s here. Had to go down the paste route. Thanks again, another 10 out of 10 for me.
Made this for lunch today, my first fast day on 5:2 It was delicious and very filling. Slight adaptation, no harissa so I used smoked paprika for a little kick.