Free Healthy Recipe - Moroccan Chickpea and Capsicum soup with Eggplant and Bulgar

Dairy free, Low GI

Copyright John Paul Urizar

The nice thing about a change in season is the transition to warmer foods and in particular comforting soups. As it's still quite warm, this soup is not intended to be too thick, rather the bulgar and additional eggplant bulk are enough to make it a filling meal on its own.

½ cup parsley, chopped
1 large Spanish onion
6 large garlic cloves, whole
2 sprigs fresh thyme
2 tbsp olive oil
1½ litres vegetable stock
1 400g can chickpeas
1 eggplant cut into long thin strips
2 tbsp besan flour
2 tbsp olive oil

Preheat the oven to 180C

Soak the bulgar in boiling water for 1 hour until the water has fully absorbed and the grain is soft. Set aside to cool before adding the chopped parsley.

Roast the capsicum, onion, tomatoes and garlic, and thyme in 2 tbs olive oil for 35 - 40 minutes. Set aside until the veggies are cool enough to handle. Peel the skin from the capsicum and tomatoes and remove the garlic cloves.

Transfer all the veggies and oil to the food processor, squeeze the garlic from the clove and process until smooth. In a large pan add the pureed veggies, smoked paprika, stock, bay leaf and chickpeas and slowly bring to the boil. Reduce to simmer for 30 minutes.

While the soup is cooking season the besan flour and sprinkle it over the eggplant. Heat the oil in a pan and cook the eggplant until golden on each side.
Serve the soup with the bulgar in the middle topped with eggplant.

Note: Bulgur comes in fine, medium or coarse, dark brown granules. Whole grain bulgur with the bran layer intact is darker in colour and has a nuttier taste and chewier texture.

Makes 4 servings

Scale recipe to serves

Prep Time: 1 hr
Cooking Time: 1 hr 20 mins
Ready in: 2 hrs 20 mins

Suitable for:
Dinner, Lunch, Soup
Recipe tools:
PrintPrint version
EmailEmail recipe
More recipesMore recipes
BackPrevious page
Nutritional Information - Per Serve
Kj 1707 kj
Calories 408 kcal
Fat 22 g
Saturated Fat 3.4 g
Total Carbohydrate 36.1 g
Total Protein 13.3 g
Fibre 6.7 g

Facebook Twitter RSS