Falafel Soup PresentationHow about mixing all the flavors of a falafel into a creamy and delicious soup? This falafel soup contains all the flavors that you would expect from a falafel, but in a healthier form. Heavily spiced with cumin and coriander, chickpeas are pureed into a soup that is very high in both fiber and protein and still low in calories. To stick with the falafel theme, croutons are cut from toasted pita and garnished with fresh cilantro, parsley, and a little bit of tahini.

Serves 10
Prep time: 5 minutes, Cooking / Baking time: 25 minutes
Falafel Soup Ingredients
  • 2 cans chickpeas
  • 1 tbsp olive oil
  • 2 carrots
  • 2 celery stalks
  • 1 onion
  • 2 cloves garlic
  • 6 cups water (you can use vegetable or chicken stock as well)
  • 2 tsp ground coriander
  • 2 tsp cumin
  • 2 bay leaves
  • 1/2 tsp ground pepper
  • 1/2 tsp salt
  • 1 whole wheat pita
  • small handful of cilantro
  • small handful of parsley
  • zest of 1 lemon
  • 3 tbsp tahini
Tools
  • 1 pot
  • hand blender / blender
Method
  1. Pour the olive oil into the pot and turn to medium heat
  2. Chop the carrots, celery, and onions into 1/2″ pieces and add them to the potvegetables in pot
  3. While the vegetables are starting to cook, open the two cans of chick peas
  4. After a couple of minutes add the chickpeas to the pot together with the garlic, water, spices, salt and pepper
  5. Throw in a couple strands each of the cilantro and parsleyChickpeas in Pot
  6. Cover the pot and let the water come to a boil before turning it down to a simmer
  7. While the soup is simmering make the pita croutons by either putting them in the toaster or the oven until they lightly brown
  8. Chop the pita into small 1/2″ pieces
  9. Finely chop the parsley and cilantro as well and zest the lemonPita and Fresh Herbs
  10. After about 20 minutes the soup should be ready so turn off the heat and puree the soupFalafel Soup Pureed
  11. To serve, pour about a cup of the soup in a bowl and garnish with a few croutons, lemon zest, fresh herbs, and a teaspoon of the tahiniFalafel Soup Overhead
Estimated nutritional information per serving

Calories 172

  • Fat 6g
  • Carbohydrates 23g
    • Fiber 5g
    • Sugars 2g
  • Protein 6g
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