Friday, January 22, 2010

Moroccan Chickpea and Potato Soup

Welcome to day five of our Gluten-Free Progressive Dinner party. This month's theme is Winter Warmers. Today I offer you an easy, warming soup recipe from our cookbook. This is by far one of my family's favorite recipes. I probably make it about twice a week! My seven-year old loves to pack this soup in her lunch. Of course anything with curry and potatoes is sure to please.

My children adore chickpeas (otherwise known as garbanzo beans). They even eat them plain for breakfast with cooked quinoa and a sprinkling of sea salt.

I forgot, amongst all of the Elimination Diet hype, that I was participating in this wonderful event. I have more Phase 2 recipes to share in a few days. But for now enjoy this very flavorful vegetarian soup recipe (or cook it up for your children).

Moroccan Chickpea and Potato Soup

This recipe is a slightly altered version of one that appears on page 196 of my book, The Whole Life Nutrition Cookbook. I have changed it to use precooked beans instead of incorporating the method of cooking beans into the recipe. It's easier this way for most folks who would like to use canned beans or for those who like to cook up a big pot of chickpeas for various uses, such as for freezing, making hummus, or creating different main dish recipes. I have also added extra tomato paste and curry powder to liven the flavors up a bit more. Serve with a crusty whole grain (GF) baguette and a large green salad for a balanced meal.

2 to 4 tablespoons extra virgin olive oil
1 large onion, chopped
pinch or two of sea salt
6 cloves garlic, crushed
2 teaspoons curry powder
1 teaspoon ground cardamom
1/2 teaspoon turmeric
1/2 teaspoon freshly ground black pepper
4 to 5 large carrots, chopped (3 to 4 cups)
4 to 5 yukon gold potatoes, diced large (4 to 5 cups)
8 cups water or bean cooking liquid
3 to 4 cups cooked chickpeas
1/2 cup tomato paste (one 7-ounce jar)
2 to 3 teaspoons Herbamare or sea salt
1/4 cup freshly squeezed lemon juice (optional)
1 cup chopped parsley

Heat a 6 to 8-quart pot over medium heat. Add olive oil then onions and a few pinches of salt and sauté for 5 to 10 minutes or until very soft. Add garlic, spices, carrots, and potatoes and sauté for a few minutes more.

Then add water (or bean cooking liquid or a combo of both), cooked chickpeas, tomato paste, and salt. Bring to a boil then reduce heat and simmer, partially covered, for 45 to 60 minutes.

Once veggies are very tender, remove from heat and add lemon juice and parsley. Taste and add more salt and pepper if needed. Serve and enjoy the flavors! Source:

Notes: Refer to this post for info on cooking beans. Also, this soup recipe doesn't freeze very well because of the potatoes (they absorb water and get mushy).

More Warming Winter Soups and Stews:

For more Warming Winter recipes from other bloggers check out all of the blogs participating this month of January:

Monday, January 18th:
Potato and Leek Soup by Karen from Cook4Seasons
Roasted Cauliflower Soup with Gluten-Free Croutons by Alison from Sure Foods Living

Tuesday, January 19th:
Winter Fire Roasted Tomato Soup with Prosciutto by Diane from The W.H.O.L.E. Gang

Wednesday, January 20th:
Mexican Seafood Soup by Diane from The W.H.O.L.E. Gang
Vegan Un-Chicken Roasted Vegetable Soup by Sea Maiden from Book of Yum

Thursday, January 21st:
Black Bean Chili with Butternut Squash & Swiss Chard by Amy from Simply Sugar & Gluten-Free
Wassail (and a book giveaway) by Shirley from gluten free easily
Chicken Enchilada Chili by Stephanie from A Year of Slow Cooking

Friday, January 22nd: Moroccan Chickpea and Potato Soup by Ali from The Whole Life Nutrition Kitchen

For a complete list of our past Progressive Dinners with links to all of the recipes please visit Diane's page which is continually updated.

About the Author

Alissa Segersten holds a Bachelor's of Science in Nutrition from Bastyr University. She is the founder of Whole Life Nutrition, the mother of five children, a whole foods cooking instructor, professional recipe developer, and cookbook author. She is passionate about helping others find a diet that will truly nourish them, and offers elimination diet recipes, healthy gluten-free recipes, paleo and vegan recipes, as well as tips for feeding your family a nourishing, whole foods diet. Alissa is the author of two very popular gluten-free, whole foods cookbooks and guidebooks: The Whole Life Nutrition Cookbook and Nourishing Meals. She is also the co-author of The Elimination Diet book. Connect with her on Facebook, Twitter, Pinterest, and Instagram!


  1. YUM! Your GF whole grain baguette also looks great. Was that something you made from scratch? Great work!

  2. You have to have THE most colorful, beautiful dishes of just about anyone, Ali. Gorgeous and so appealing. I've found I love using chickpeas in soup. They give a nice little bit of crunchiness and, of course, are packed with goodness. And, enjoying the potato part ... well, that goes without saying. I'm adding this to my "to make" list right now.

    I'm intrigued on the baguette, too.

    The GFDP has been an especially great one, don't you think?


  3. Let's try this again. Thank you for posting this today! You read my mind, it is exactly what I was dreaming up for dinner. Yum!

  4. What a coincidence -- I had picked this recipe out of your cookbook to make tonight! the beans are soaking right now :) I'm sure it will be as yummy as all your other recipes -- thanks!!

  5. I have been in soup heaven this week! This looks to be a staple, here, too - especially since I now have your cookbook;-)
    The bread looks very that recipe somewhere?
    Another fun GF dinner party!

  6. I second the motion for providing your recipe for a whole-grain GF baguette! Pairs well with tasty soup!

  7. Please post the baguette recipe when you get a chance! It looks so there's not many recipes for "crusty" type gluten free breads that are actually good. But this one looks fantastic. Thanks for the revised soup recipe, looks yummy :-)

  8. Ali, this is my son's favorite soup. He is going on a ski trip too Quebec this coming weekend and he is able to bring food with him. This was his first request!As a mom this was a great compliment to now that I am doing some right when he chooses some nutritious over fast food.
    My sons all love the soup and their friends too.
    Definitely this soup is a stable in our home. It freezes well too!
    Thanks so much Ali for your amazing recipes.

  9. Baguettes? Is that a recipe coming soon, or do you happen to have the good fortune of living near a gf bakery?

    The soup looks yummy as usual! We'll certainly be making it soon.

  10. We made this recipe. The only changes we made were less water, a tbsp of vegan gluten-free bullion, a tad more on the spices.

    Turned out great.

  11. Would you happen to have nutritional information for this recipe? Number of servings, calories, nutrients, etc?

    I made this a couple of nights ago and it was just awesome. Only changes I made were using 1/2 potatoes and 1/2 yams (I didn't have enough potatoes) and less water so that it was more stew than soup.

    Thank you!

  12. This recipes was delicious. We made it for supper last night and served up some gluten free cornbread on the side. The recipe easily made over eight 2-cup servings. I enjoyed it so much I'm going to serve it at the spiritual retreat centre I work at in two weeks.

  13. Hello Ali,

    I am really excited to begin making your soups (I can eat soups in any season) it doesn't need to be cold, lol. In any case, can't wait to try your lentil soups. I do have a question. Do I have to use olive oils in them? I ask because I don't use olive oil in applications where there is heat above room temperature. I don't like to denature or degrade my olive oil with excess heat (olive oil is generally not stable in saute temperatures). Would coconut oil work in your lentil soups? I'd prefer o use a high heat oil for this, and I love coconut oil, its my favorite of all the Essential Fatty Acids.

    Was wondering what your thoughts are.



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Thanks and Happy Cooking! ~Ali :)