Tomato Soup with Chickpeas and Lentils Tunisia
Warm your soul with this vibrant and hearty Tunisian Tomato Soup with Chickpeas and Lentils, a flavorful medley of North African spices and wholesome ingredients. This easy one-pot recipe features a fragrant base of cumin, coriander, and harissa paste, mingling beautifully with the richness of tomato paste and crushed tomatoes. Protein-packed chickpeas and tender red lentils make this soup both filling and nutritious, while a squeeze of lemon adds a zesty finishing touch. Perfect for a cozy lunch or dinner, this vegetarian soup is ready in under an hour and pairs wonderfully with crusty bread. Garnished with fresh parsley or cilantro, it’s as visually appealing as it is delicious.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium onion, finely chopped
- 4 cloves garlic cloves, minced
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1 tablespoon harissa paste
- 2 tablespoons tomato paste
- 14 ounces canned crushed tomatoes
- 1.5 cups cooked chickpeas (or canned, drained and rinsed)
- 0.75 cups red lentils, rinsed
- 4 cups vegetable broth
- 1 cup water
- 1 teaspoon salt
- 0.25 teaspoon black pepper
- 2 tablespoons fresh parsley or cilantro, chopped (optional for garnish)
- 4 pieces lemon wedges (optional for serving)
Instructions
Heat the olive oil in a large pot over medium heat.
Add the chopped onion and sauté for 5 minutes until softened.
Stir in the minced garlic, ground cumin, and ground coriander, and cook for 1 minute until fragrant.
Mix in the harissa paste and tomato paste, cooking for another 2 minutes to deepen the flavors.
Add the crushed tomatoes and stir to incorporate.
Pour in the vegetable broth and water, then bring to a simmer.
Add the chickpeas and lentils to the pot, stirring to combine.
Season with salt and black pepper.
Reduce the heat to low and let the soup simmer for 30 minutes, stirring occasionally, until the lentils are tender.
Taste and adjust seasoning if needed.
Ladle the soup into bowls and garnish with fresh parsley or cilantro, if desired.
Serve hot, accompanied by lemon wedges for a bright finishing touch.
Nutrition Facts
Calories |
1570 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 49.3 g | 63% | |
| Saturated Fat | 7.4 g | 37% | |
| Polyunsaturated Fat | 5.5 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 5813 mg | 253% | |
| Total Carbohydrate | 231.6 g | 84% | |
| Dietary Fiber | 61.7 g | 220% | |
| Total Sugars | 60.4 g | ||
| Protein | 69.7 g | 139% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 549 mg | 42% | |
| Iron | 26.7 mg | 148% | |
| Potassium | 5272 mg | 112% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
