Directions:
- Heat some olive oil and a knob of butter in a saucepan over a low heat and once the butter has melted add the onions and garlic- stir and then gently sautee for a good 20 minutes or until the onions have softened and become golden.
- Stir in harissa and cook for a further 5 minutes.
- Add the tomatos and continue to simmer on a low heat for a further 10 minutes to allow the flavor to intensify.
- Stir in chickpeas and enough water or vegetable stock to cover the mixture. Simmer for 15 minutes- the chickpeas are already cooked so all you are doing is getting them up to temperature and absorbing the flavors.
- Toss in a couple handfuls of arugula and baby spinach leaves- stir and then taste, adjust the seasoning with salt and pepper as desired.
- The soup is now ready to serve.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 49.27 Kcal (206 kJ) | ||
| Calories from fat | 1.94 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.22g | 0% | |
|---|---|---|---|
| Sodium | 99.29mg | 4% | |
| Potassium | 258.28mg | 5% | |
| Total Carbs | 10.27g | 3% | |
| Sugars | 4.52g | 18% | |
| Dietary Fiber | 2.6g | 10% | |
| Protein | 2.38g | 5% | |
| Vitamin C | 9.9mg | 16% | |
| Iron | 21.4mg | 119% | |
| Calcium | 36.9mg | 4% | |
| Amount Per 100 g | |||
| Calories | 42.31 Kcal (177 kJ) | ||
| Calories from fat | 1.66 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.18g | 0% | |
|---|---|---|---|
| Sodium | 85.26mg | 4% | |
| Potassium | 221.8mg | 5% | |
| Total Carbs | 8.82g | 3% | |
| Sugars | 3.88g | 18% | |
| Dietary Fiber | 2.24g | 10% | |
| Protein | 2.04g | 5% | |
| Vitamin C | 8.5mg | 16% | |
| Iron | 18.4mg | 119% | |
| Calcium | 31.7mg | 4% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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