Spicy Algerian Doubara Soup is a nourishing dish made from chickpeas and fava beans, seasoned with a blend of aromatic spices. Known for its bold, comforting flavors, this soup is a staple in Algerian cuisine, often enjoyed as an economical and filling meal. Rich in plant-based protein and fiber, Doubara offers numerous health benefits, including promoting digestion, supporting heart health, and providing sustained energy. The fresh addition of tomatoes, cilantro, and garlic enhances its nutritional profile, offering vitamins like vitamin C and antioxidants. Traditionally served with crusty bread, this vegan dish is perfect for gatherings and celebrations, bringing people together through its warm, vibrant comfort flavors.
Ingredients
- 2 cups chickpeas, soaked overnight and rinsed
- 1 cup dried fava beans, soaked overnight (optional, can be replaced with more chickpeas)
- 1 small onion, chopped
- 4 cloves garlic, minced
- 1 bay leaf
- 1 teaspoon salt (or to taste)
- 1/4 teaspoon black pepper
- 1 teaspoon coriander powder
- 1 teaspoon cumin
- 1 tablespoon olive oil
- 2 medium tomatoes, grated (plus extra for serving)
- 1 Serrano pepper, seeded and chopped (or any hot pepper)
- 1/4 bunch cilantro, chopped
- 1 tablespoon tomato paste
- 1 tablespoon paprika
- 1/2 tablespoon harissa
- Whole pepperoncini or any pickled peppers (for serving)
- 1 lemon, sliced (for garnish)
Instructions
1. Cook the Chickpeas: In a saucepan over medium heat, add the chopped onion and 2 minced garlic cloves with olive oil. Sauté until the onion is translucent.
2. Add Chickpeas and Seasonings: Add the soaked chickpeas, bay leaf, salt, black pepper, cumin, and coriander. Stir well to combine.
3. Add Water: Pour in about 4 cups of hot water, bring to a boil, then reduce heat to medium-low. Simmer for 30-45 minutes or until chickpeas are tender. Add more water as needed.
4. Prepare the Salsa: In a food processor, combine grated tomatoes, chopped Serrano pepper, cilantro, and remaining garlic cloves. Process until blended, then transfer to a bowl.
5. Mix the Salsa: Add tomato paste, harissa, paprika, salt, coriander, cumin, and black pepper to the salsa mixture. Drizzle in about 4-5 tablespoons of olive oil and mix well. Set aside.
6. Serve: Once the chickpeas are cooked, remove from heat. Ladle the soup into serving bowls, adding 1 tablespoon or more of the salsa to each bowl. Top with additional grated tomato, chopped Serrano pepper, cilantro, and pickled peppers. Garnish with lemon slices and drizzle with olive oil.
7. Enjoy: Serve hot with crusty bread for dipping.
Alternative Ways to Prepare Doubara Soup
- Doubara soup can be adapted to suit various dietary needs and preferences. For those with gluten sensitivity, the recipe is naturally gluten-free as it does not contain any wheat-based ingredients. However, it's important to ensure that the bread served with the soup is also gluten-free if needed. Additionally, individuals following specific dietary plans can modify the recipe:
- For a higher protein content: You can increase the amount of chickpeas or fava beans, or add other legumes like lentils or beans.
- For a vegan version: The recipe is already plant-based, but you can substitute olive oil with other plant-based oils like avocado or coconut oil for varied flavors.
- Low-sodium version: If you're on a low-sodium diet, reduce the amount of salt used in the recipe and opt for a low-sodium vegetable broth instead of adding extra water. You can also use fresh herbs for added flavor without the need for excess salt.
Notes
- Adjust the heat level by using different types of peppers or varying the amount of harissa.
- Doubara can also be enjoyed as a condiment for roasted meats.
Nutritional Balance
- Doubara soup is a great addition to a balanced diet, especially for those on vegetarian or plant-based diets. The combination of chickpeas and fava beans provides a good source of protein, while the olive oil adds healthy fats, crucial for heart health. The soup is also rich in fiber, which helps regulate blood sugar levels and supports digestive health.
- For vegetarians and vegans: Doubara provides an excellent source of protein and fiber, essential for muscle repair, energy production, and digestive health. The healthy fats from olive oil and the vitamins from the fresh vegetables and herbs make it a well-rounded meal.
- For a balanced meal: Pairing the soup with a side of whole grains (like brown rice or quinoa) or a leafy salad can make for a complete, nutrient-dense meal that covers all macronutrient groups—proteins, fats, and carbohydrates.
Nutrition Value:
1. 2 cups chickpeas, soaked overnight and rinsed
- Calories: approximately 408
- Carbohydrates: 67 grams
- Protein: 21 grams
- Fat: 6 grams
- Sodium: 24 mg
- Cholesterol: 0 mg
- Vitamins: B vitamins (B1, B6, folate)
- Minerals: iron, magnesium, phosphorus, potassium
- Nutritional benefit: Great source of plant-based protein and dietary fiber, promoting digestive health and stabilizing blood sugar levels.
2. 1 cup dried fava beans, soaked overnight (optional, can be replaced with more chickpeas)
- Calories: approximately 187
- Carbohydrates: 33 grams
- Protein: 13 grams
- Fat: 0.7 grams
- Sodium: 10 mg
- Cholesterol: 0 mg
- Vitamins: A, C, and B vitamins (B1, B2, B3, B6, folate)
- Minerals: iron, magnesium, potassium, zinc
- Nutritional benefit: Rich in fiber and protein, contributing to heart health and muscle mass maintenance.
3. 1 small onion, chopped
- Calories: approximately 45
- Carbohydrates: 11 grams
- Protein: 1 gram
- Fat: 0.1 grams
- Sodium: 4 mg
- Cholesterol: 0 mg
- Vitamins: C, B6, folate
- Minerals: potassium, manganese
- Nutritional benefit: Rich in antioxidants and anti-inflammatory compounds, supporting heart health and immune function.
4. 4 cloves garlic, minced
- Calories: approximately 18
- Carbohydrates: 4 grams
- Protein: 0.8 grams
- Fat: 0 grams
- Sodium: 1 mg
- Cholesterol: 0 mg
- Vitamins: C, B6, manganese
- Minerals: selenium, calcium
- Nutritional benefit: Antibacterial and antiviral properties, may help lower blood pressure and cholesterol levels.
5. 1 bay leaf
- Calories: negligible
- Carbohydrates: 1 gram
- Protein: 0 grams
- Fat: 0 grams
- Sodium: 0 mg
- Cholesterol: 0 mg
- Vitamins: A, C, E
- Minerals: calcium, magnesium, potassium
- Nutritional benefit: Aids digestion and has antioxidant properties.
6. 1 teaspoon salt (or to taste)
- Calories: 0
- Carbohydrates: 0 grams
- Protein: 0 grams
- Fat: 0 grams
- Sodium: 2,325 mg (based on daily recommended intake)
- Cholesterol: 0 mg
- Vitamins: None
- Minerals: None
- Nutritional benefit: Enhances flavor; consume in moderation to prevent health issues.
7. 1/4 teaspoon black pepper
- Calories: approximately 2
- Carbohydrates: 0.5 grams
- Protein: 0.1 grams
- Fat: 0 grams
- Sodium: 1 mg
- Cholesterol: 0 mg
- Vitamins: K
- Minerals: manganese, iron
- Nutritional benefit: Enhances nutrient absorption and has antioxidant properties.
8. 1 teaspoon coriander powder
- Calories: approximately 5
- Carbohydrates: 1 gram
- Protein: 0.2 grams
- Fat: 0.2 grams
- Sodium: 1 mg
- Cholesterol: 0 mg
- Vitamins: C, K
- Minerals: calcium, potassium, magnesium
- Nutritional benefit: Anti-inflammatory and antibacterial properties; aids digestion.
9. 1 teaspoon cumin
- Calories: approximately 8
- Carbohydrates: 1 gram
- Protein: 0.4 grams
- Fat: 0.4 grams
- Sodium: 2 mg
- Cholesterol: 0 mg
- Vitamins: B vitamins (B1, B6)
- Minerals: iron, magnesium, manganese
- Nutritional benefit: Aids digestion and may improve blood sugar control.
10. 1 tablespoon olive oil
- Calories: approximately 120
- Carbohydrates: 0 grams
- Protein: 0 grams
- Fat: 14 grams
- Sodium: 0 mg
- Cholesterol: 0 mg
- Vitamins: E, K
- Minerals: iron
- Nutritional benefit: Source of healthy monounsaturated fats; reduces heart disease risk.
11. 2 medium tomatoes, grated (plus extra for serving)
- Calories: approximately 44
- Carbohydrates: 10 grams
- Protein: 2 grams
- Fat: 0.5 grams
- Sodium: 8 mg
- Cholesterol: 0 mg
- Vitamins: C, K, folate
- Minerals: potassium, manganese
- Nutritional benefit: Rich in lycopene, hydrating, and provides essential vitamins.
12. 1 Serrano pepper, seeded and chopped (or any hot pepper)
- Calories: approximately 5
- Carbohydrates: 1 gram
- Protein: 0.2 grams
- Fat: 0 grams
- Sodium: 1 mg
- Cholesterol: 0 mg
- Vitamins: C, A
- Minerals: potassium
- Nutritional benefit: Low in calories; may boost metabolism and improve heart health.
13. 1/4 bunch cilantro, chopped
- Calories: approximately 1
- Carbohydrates: 0.1 grams
- Protein: 0.1 grams
- Fat: 0 grams
- Sodium: 1 mg
- Cholesterol: 0 mg
- Vitamins: A, C, K
- Minerals: potassium, manganese
- Nutritional benefit: Rich in antioxidants and may help detoxify the body.
14. 1 tablespoon tomato paste
- Calories: approximately 13
- Carbohydrates: 3 grams
- Protein: 0.7 grams
- Fat: 0.2 grams
- Sodium: 12 mg
- Cholesterol: 0 mg
- Vitamins: C, K
- Minerals: iron, potassium
- Nutritional benefit: Concentrated in nutrients and rich in lycopene.
15. 1 tablespoon paprika
- Calories: approximately 6
- Carbohydrates: 1 gram
- Protein: 0.3 grams
- Fat: 0.3 grams
- Sodium: 1 mg
- Cholesterol: 0 mg
- Vitamins: A, E
- Minerals: iron, magnesium
- Nutritional benefit: Contains antioxidants and may improve circulation.
16. 1/2 tablespoon harissa
- Calories: approximately 10
- Carbohydrates: 1 gram
- Protein: 0.5 grams
- Fat: 0.5 grams
- Sodium: 45 mg
- Cholesterol: 0 mg
- Vitamins: A, C
- Minerals: iron
- Nutritional benefit: Adds heat and flavor while providing antioxidants.
17. Whole pepperoncini or any pickled peppers (for serving)
- Calories: approximately 5
- Carbohydrates: 1 gram
- Protein: 0 grams
- Fat: 0 grams
- Sodium: 125 mg (varies by type)
- Cholesterol: 0 mg
- Vitamins: A, C
- Minerals: potassium
- Nutritional benefit: Aids digestion and provides a tangy flavor.
18. 1 lemon, sliced (for garnish)
- Calories: approximately 4
- Carbohydrates: 1 gram
- Protein: 0.1 grams
- Fat: 0 grams
- Sodium: 1 mg
- Cholesterol: 0 mg
- Vitamins: C
- Minerals: potassium
- Nutritional benefit: Excellent source of vitamin C, supporting the immune system.
Additional Health Benefits
Doubara soup is not only rich in plant-based protein and fiber but also boasts numerous health benefits, particularly from the spices used in the recipe.
- Harissa and Hot Peppers: These ingredients contain capsaicin, a compound that has been shown to enhance metabolism, promote fat burning, and improve circulation. Capsaicin also provides an anti-inflammatory effect and has been linked to better heart health by reducing cholesterol levels and improving blood vessel function. Moreover, the spiciness of harissa and hot peppers may aid digestion and boost immune function.
- Cumin and Coriander: These spices are known for their digestive benefits. Cumin has been shown to relieve bloating and improve digestion, while coriander has anti-inflammatory properties and helps in detoxifying the body. Both are also rich in antioxidants, which can help protect against cellular damage and support overall health.
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