Ingredients for Tunisian Tomato Soup With Chickpeas And Lentils
- 1 cup brown or green lentils
- 1 cinnamon stick
- 11 cups water (7 cups for cooking lentils, 4 cups for soup base)
- 2 tablespoons olive oil
- 1 medium onion, chopped
- 2 cloves garlic, minced
- 1 teaspoon salt, plus more to taste
- 1 teaspoon ground turmeric
- 1 teaspoon cumin seeds
- 1 teaspoon ground cumin
- 2 bay leaves
- 1 (28 ounce) can crushed tomatoes with their juice
- 1 (15 ounce) can chickpeas, drained and rinsed
- Black Pepper
- 1/4 teaspoon cayenne pepper (optional)
- sprinkle of currants (optional, for garnish)
- dollop of plain yogurt (optional, for garnish)
- fresh parsley (for garnish)
- fresh mint (for garnish)
- 1/2 teaspoon red pepper flakes (or more, to taste)
- juice of 1/2 lemon
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How to Make Tunisian Tomato Soup With Chickpeas And Lentils
- Rinse 1 cup brown or green lentils. In a large pot, combine lentils with 1 cinnamon stick and 7 cups water. Bring to a boil over high heat.
- Reduce heat to low, cover, and simmer until lentils are tender, about 30 minutes.
- Remove and discard the cinnamon stick. Drain the lentils, reserving the cooking liquid.
- While lentils cook, heat 2 tablespoons olive oil in a large pot or Dutch oven over medium heat.
- Add 1 medium onion (chopped), 2 cloves garlic (minced), 1 teaspoon salt, 1 teaspoon turmeric, 1 teaspoon cumin seeds, 1 teaspoon ground cumin, and 2 bay leaves.
- Sauté for 5-10 minutes, or until onions are softened and translucent. If needed, add a splash of reserved lentil liquid to prevent sticking.
- Measure out 2 cups of the reserved lentil liquid. Add enough water to reach a total of 6 cups of liquid. Pour this liquid into the pot with the sautéed onions.
- Add 28 ounces (one 28-ounce can) crushed tomatoes with their juice. Bring to a boil.
- Reduce heat to low, partially cover, and simmer for 15 minutes.
- Stir in 1 (15-ounce) can chickpeas (drained and rinsed) and the cooked lentils. Simmer for 5 minutes to heat through. Do not overcook; lentils and chickpeas should remain firm.
- Stir in 1/2 teaspoon red pepper flakes (or more, to taste), 1/4 teaspoon cayenne pepper (optional), and the juice of 1/2 lemon.
- Season with salt to taste.
- Serve hot, garnished with a dollop of plain yogurt (omit for vegan), fresh parsley or mint, and a sprinkle of currants (optional).
Nutrition Information (Approximate per serving)
Sodium
50 g
Sugar
16g
Fat
2g
Carbs
14g
Recipe Tags (Choose a tag and find related recipes!)
Time To Make Course Main Ingredient Cuisine Preparation Occasion Low Protein Healthy Soups Stews Beans Vegetables Asian Middle Eastern Easy Kosher Low Fat Vegan Vegetarian Stove Top Dietary Low Cholesterol Low Saturated Fat Low Calorie Low Carb Lentils Chick Peas Garbanzos Low In Something Tomatoes Taste Mood Savory Equipment 4 Hours Or Less
