Protein Rich, Main course, Soups, Whole Food Plant Based, African, Tunisia

Tunisian Tomato Soup With Chickpeas and Lentils

by Amira Haddad

A hearty, aromatic vegan soup inspired by Moroccan harira, featuring a nourishing blend of lentils, chickpeas, and warm North African spices.

Total Time

1 hour and 5 mins

Difficulty

Easy

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Chinese (Traditional)

Simple Tasty Recipes

Ingredients for 6 Servings

1 cup

brown or green lentils, rinsed
1

cinnamon stick
7 cups

water
1 tablespoon

olive oil
3 cups

minced onions
2 tablespoons

minced garlic
2 teaspoons

salt
1 teaspoon

turmeric
1 1/2 teaspoons

cumin seeds
2 teaspoons

ground cumin
3

bay leaves
1 (28 ounce) can

crushed tomatoes
2 cups

cooked chickpeas, drained
to taste

black pepper and cayenne pepper
1 tablespoon

lemon juice
optional toppings

currants, plain soy yogurt, fresh parsley, and mint

Time

Preparation Time

15 mins
Cooking Time

50 mins
Total Time

1 hour and 5 mins

Goes Great with

Moroccan Chickpea Salad

VEGAN STEAMED RICE AND BOILED KING OYSTER MUSHROOMS

VEGAN STICKY RICE

Tunisian Beetroot Salad

Moroccan Spiced Beet Salad

Method

In a large soup pot, combine lentils, cinnamon stick, and 7 cups of water. Bring to a boil, then reduce heat and simmer until tender, about 30 minutes.
Remove and discard the cinnamon stick. Drain the lentils but reserve the cooking liquid.
In the same pot, heat the olive oil. Add onions, garlic, salt, turmeric, cumin seeds, ground cumin, and bay leaves. Sauté over medium heat for 5-10 minutes until onions are soft, using a splash of the reserved lentil liquid to prevent sticking.
Measure the reserved lentil cooking liquid and add fresh water if needed to reach exactly 6 cups. Pour this back into the pot with the aromatic onion mixture.
Stir in the crushed tomatoes, bring to a boil, then lower heat and simmer for 15 minutes.
Gently stir in the cooked chickpeas and the cooked lentils. Simmer for another 5 minutes until warmed through.
Season to taste with black pepper, cayenne, and lemon juice. Serve hot with some soy yogurt, a sprinkling of parsley or mint, and currants, if desired.

Notes:

Tip: For the best depth of flavor, use dry-toasted cumin seeds. You can also add chopped carrots or celery to the onion base to increase the vegetable content. Serve with warm crusty bread for a full meal.