Tunisian Tomato Soup with Chickpeas and Lentils
Dive into the comforting warmth of Tunisian Tomato Soup with Chickpeas and Lentils, a vibrant dish brimming with bold Mediterranean flavors and nourishing ingredients. This hearty soup combines tender red lentils and protein-rich chickpeas in a spiced tomato base infused with a fragrant blend of cumin, coriander, cinnamon, and paprika. Fresh parsley and a splash of tangy lemon juice elevate each spoonful, creating a balanced, satisfying meal that's both vegan and gluten-free. Perfect for chilly evenings or a cozy lunch, this easy-to-make soup comes together in under an hour and pairs beautifully with crusty bread or flatbread. Whether you're seeking a wholesome family dinner or a meal prep-friendly option, this Tunisian-inspired recipe is sure to impress.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 large yellow onion, diced
- 3 cloves garlic, minced
- 2 tablespoons tomato paste
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 0.25 teaspoons ground cinnamon
- 1 teaspoon paprika
- 0.25 teaspoons cayenne pepper
- 28 ounces canned crushed tomatoes
- 5 cups vegetable broth
- 0.5 cups red lentils, rinsed
- 1.5 cups cooked or canned chickpeas, drained and rinsed
- 2 tablespoons fresh lemon juice
- 0.25 cups fresh parsley, chopped
- 1 teaspoon salt
- 0.5 teaspoons black pepper
Instructions
In a large pot, heat the olive oil over medium heat.
Add the diced onion and sauté for 5-7 minutes, or until softened and translucent.
Stir in the minced garlic and cook for an additional minute, until fragrant.
Add the tomato paste, ground cumin, ground coriander, cinnamon, paprika, and cayenne pepper. Cook for 2 minutes, stirring constantly, to toast the spices.
Pour in the crushed tomatoes and vegetable broth. Stir well to combine.
Add the rinsed red lentils to the pot, reduce the heat to medium-low, and simmer for 15 minutes, stirring occasionally.
Add the chickpeas to the pot and continue simmering for another 10-15 minutes, or until the lentils are fully cooked and tender.
Stir in the lemon juice and chopped parsley. Season the soup with salt and black pepper to taste.
Serve the soup hot, garnished with extra parsley if desired. Enjoy with crusty bread or flatbread for a complete meal.
Nutrition Facts
Calories |
431 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 11.3 g | 14% | |
| Saturated Fat | 2.0 g | 10% | |
| Polyunsaturated Fat | 0.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1515 mg | 66% | |
| Total Carbohydrate | 66.4 g | 24% | |
| Dietary Fiber | 15.9 g | 57% | |
| Total Sugars | 18.6 g | ||
| Protein | 18.6 g | 37% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 158 mg | 12% | |
| Iron | 7.3 mg | 41% | |
| Potassium | 1532 mg | 33% | |
*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.
