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.

Nutriscore Rating: 82/100

Prep Time:15 mins

Cook Time:40 mins

Total Time:55 mins

Servings: 4

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

Directions

Step 1

In a large pot, heat the olive oil over medium heat.

Step 2

Add the diced onion and sauté for 5-7 minutes, or until softened and translucent.

Step 3

Stir in the minced garlic and cook for an additional minute, until fragrant.

Step 4

Add the tomato paste, ground cumin, ground coriander, cinnamon, paprika, and cayenne pepper. Cook for 2 minutes, stirring constantly, to toast the spices.

Step 5

Pour in the crushed tomatoes and vegetable broth. Stir well to combine.

Step 6

Add the rinsed red lentils to the pot, reduce the heat to medium-low, and simmer for 15 minutes, stirring occasionally.

Step 7

Add the chickpeas to the pot and continue simmering for another 10-15 minutes, or until the lentils are fully cooked and tender.

Step 8

Stir in the lemon juice and chopped parsley. Season the soup with salt and black pepper to taste.

Step 9

Serve the soup hot, garnished with extra parsley if desired. Enjoy with crusty bread or flatbread for a complete meal.

Nutrition Facts

Serving size	(2716.7g)

Amount per serving	% Daily Value*
Calories	1705.0

Total Fat 50.8g	0%
Saturated Fat 7.6g	0%
Polyunsaturated Fat 6.2g
Cholesterol 0mg	0%
Sodium 6704.8mg	0%
Total Carbohydrate 262.9g	0%
Dietary Fiber 69.0g	0%
Total Sugars 80.7g
Protein 75.7g	0%

Vitamin D 0IU	0%
Calcium 796.7mg	0%
Iron 33.3mg	0%
Potassium 7396.5mg	0%

*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.

Source of Calories

Fat: 25.2%

Protein: 16.7%

Carbs: 58.0%