Tunisian Garlic and Chickpea Soup
Warm up with the bold, aromatic flavors of Tunisian Garlic and Chickpea Soup, a comforting and nutrient-packed dish that's perfect for any season. This vibrant soup combines tender chickpeas with a fragrant medley of garlic, cumin, coriander, turmeric, and paprika, deepened by a touch of harissa paste for a hint of heat. Simmered in a rich vegetable broth with tangy tomato paste and brightened by a squeeze of fresh lemon juice, it strikes a perfect balance between hearty and refreshing. Ready in just 40 minutes, this one-pot recipe is a breeze to make and perfect for meal prep. Serve it with crusty bread to soak up every last drop of flavorful goodness. It’s a vegan-friendly, protein-rich meal bursting with North African flair, sure to delight your taste buds!
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Recipe Information
Ingredients
- 3 tablespoons olive oil
- 6 garlic cloves, minced
- 1 medium onion, finely chopped
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 0.5 teaspoon ground turmeric
- 1 teaspoon paprika
- 1 tablespoon harissa paste
- 2 cups canned chickpeas, drained and rinsed
- 4 cups vegetable broth
- 2 tablespoons tomato paste
- 1 teaspoon salt
- 0.5 teaspoon ground black pepper
- 1 tablespoon lemon juice
- 2 tablespoons fresh parsley, chopped
- 1 loaf crusty bread, for serving
Instructions
Heat olive oil in a large pot over medium heat.
Add the minced garlic and chopped onion, and sauté until soft and fragrant, about 3-4 minutes.
Stir in the cumin, coriander, turmeric, and paprika. Cook for 1 minute until the spices are aromatic.
Add the harissa paste and stir well to combine with the spices and vegetables.
Pour in the vegetable broth and stir in the tomato paste. Bring the mixture to a gentle simmer.
Add the chickpeas to the pot and cook for 20 minutes, stirring occasionally, to allow the flavors to meld.
Season the soup with salt and black pepper. Taste and adjust seasoning as needed.
Remove from heat and stir in the lemon juice for brightness.
Ladle the soup into bowls, garnish with fresh parsley, and serve hot with crusty bread on the side.
Nutrition Facts
Calories |
562 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 17.9 g | 23% | |
| Saturated Fat | 2.9 g | 14% | |
| Polyunsaturated Fat | 1.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1765 mg | 77% | |
| Total Carbohydrate | 85.0 g | 31% | |
| Dietary Fiber | 9.7 g | 34% | |
| Total Sugars | 9.2 g | ||
| Protein | 18.3 g | 37% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 128 mg | 10% | |
| Iron | 6.3 mg | 35% | |
| Potassium | 866 mg | 18% | |
*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.
