Spicy Chickpea and Tomato Soup with Crispy Injera Topping

A vibrant and flavorful chickpea and tomato soup, spiced with harissa paste and topped with crispy fried injera for a delightful textural contrast.

Prep Time

15 minutes

Total Time

45 minutes

Calories

450 kcal

Difficulty

Easy

Equipment

2 items

Cost

£1.76/serving

Season:

🌸 Spring•☀️ Summer

Meal Type:

Snack•Soup

Cuisine:

British

Dietary:

Gluten-Free

Mood:

Healthy•Spicy

Ingredients

Servings

2tablespoonsOlive oil(For sautéing)

£0.25

1mediumOnion(Chopped)

£0.30

3clovesGarlic(Minced)

£0.15

28ouncesCanned diced tomatoes(Undrained)

£1.10

15ouncesCanned chickpeas(Drained and rinsed)

£0.65

4cupsVegetable broth(Low sodium)

£0.50

1teaspoonsHarissa paste(Adjust to taste)

£0.20

0.5teaspoonSmoked paprika

£0.05

0.5teaspoonCumin

£0.03

To tasteSalt

To tasteBlack pepper

2piecesInjera(Cut into small squares or strips)

£3.00

0.3cupOil (for frying)(Vegetable or canola oil)

£0.15

2tablespoonsFresh cilantro(Chopped, for garnish)

£0.30

1tablespoonLemon juice(Freshly squeezed)

£0.10

to tastePlain yogurt (optional)(For serving (optional))

£0.25

Total Cost

£7.03

£1.76 per serving

Instructions

1.
Heat olive oil in a large pot or Dutch oven over medium heat. Add chopped onion and cook until softened, about 5 minutes.
2.
Add minced garlic and cook for another minute until fragrant.
3.
Stir in canned diced tomatoes (with their juice), drained and rinsed chickpeas, vegetable broth, harissa paste, smoked paprika, cumin, salt, and pepper.
4.
Bring the soup to a simmer, then reduce heat and cook for 20 minutes, allowing the flavors to meld.
5.
While the soup is simmering, prepare the crispy injera topping: Heat about 1/4 cup of oil in a skillet or frying pan over medium heat.
6.
Add the injera squares or strips to the hot oil and fry until golden brown and crispy, about 2-3 minutes per side. Be careful not to burn them. Remove from the skillet and drain on paper towels.
7.
Stir the lemon juice and chopped cilantro into the soup just before serving.
8.
Ladle the soup into bowls and top with the crispy fried injera. Serve immediately. Add a dollop of plain yogurt on top of each bowl, if desired.

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My Notes

Nutrition Information

Nutrition per serving (500g)

450 kcal / 1883 kJ

Carbs

45g

17% of RDA

Fat

25g

36% of RDA

Protein

15g

30% of RDA

Detailed Breakdown

Fibre

12 g

40% of RDA

Sugar

15 g

17% of RDA

Sodium

900 mg

39% of RDA

Saturated Fat

4 g

20% of RDA

Chef's Tips

Adjust the amount of harissa paste to your desired level of spiciness.

For a smoother soup, use an immersion blender to partially or fully blend the soup after simmering.

If you don't have injera, you can use pita bread or other flatbreads cut into small pieces and fried until crispy.

To make the soup vegan, omit the yogurt or use a plant-based yogurt alternative.

Cooking Equipment

Large pot or Dutch oven

Skillet or frying pan

Wine Pairings

No wine pairing suggestions available for this recipe.

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