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Flavored with a delightful blend of cumin, ginger, fresh herbs, and lemon this delicious soup is both vegetarian and vegan-friendly. It’s also naturally dairy-free and gluten-free. Hearty enough to be a main course, this is a simplified version of a traditional soup from North Africa called Harira.
Packed with plant-based protein and fiber and low in fat this soup is a great flavorful choice for WeightWatchers committed to eating less meat.
How Many Calories and WeightWatchers Points in this Soup?
According to my calculations, each serving has about 262 calories. To see your WW Points for this recipe and track it in the WW app or site, Click here!
What is Harira?
Harira is a traditional and popular soup in North African cuisine, particularly associated with Morocco. It is commonly enjoyed during the holy month of Ramadan, where it is often served to break the fast at sunset. Harira is a hearty and nourishing soup that typically includes a combination of the following ingredients:
- Tomatoes: Usually in the form of chopped or pureed tomatoes, providing a rich and tangy base for the soup.
- Legumes: Commonly chickpeas or lentils, which add protein and substance to the soup.
- Meat: Lamb or beef is often used to enhance the flavor of the soup. However, vegetarian versions without meat are also popular, especially among those who prefer a plant-based diet.
- Spices: Cumin, ginger, coriander, and cinnamon are key spices that contribute to the distinctive flavor profile of Harira.
- Herbs: Fresh herbs such as cilantro and parsley are commonly added to impart freshness and brightness to the soup.
- Lemon: Lemon juice is often used to add a citrusy kick, balancing the flavors of the soup.
- Lentils: In addition to chickpeas, red or brown lentils are sometimes included, adding texture and nutritional value.
How to Make North African Chickpea Lentil Soup
Step 1: Gather and prepare all ingredients.
Step 2: In a large stock pot (affiliate link) heat oil over medium-high heat. Add onions and stir to cook until softened and translucent, about 5 minutes.
Step 3: Stir in cumin and ginger.
Step 4: Add entire can of tomatoes, lentils and broth and stir to mix. Bring soup to a boil, then lower the heat and allow simmer.
Step 5: Add chickpeas and quinoa and stir to thoroughly combine. Continue simmering for about 30 minutes, until quinoa and lentils are cooked through.
Step 6: Turn off heat and stir in cilantro, parsley and lemon juice before serving.
Step 7: Store any leftover soup in an airtight container in the refrigerator.
Recipe Notes
Though each serving of this filling soup is already packed with fiber and protein, you can make this a complete meal-in-a-bowl by adding cooked shredded chicken breast.
This soup is based on a savory Moroccan soup, often made with lentils, chickpeas and fava beans and is traditionally cooked with lamb or lamb broth. This enlightened version can easily be made vegetarian by substituting low-sodium vegetable broth (affiliate link) for the chicken broth.
The quinoa and lentils are likely to absorb broth in any leftovers. To reheat, simply add additional broth, or water, before reheating to achieve desired consistency—less for a heartier stew-like consistency, or more for a soup that is slightly more diluted. After reheating, add more lemon juice, if desired.
You can also divide this soup into single or double servings and freeze for quick future meals.
Serving Suggestions
Serve with warm crusty bread and your favorite green salad for a vegetarian-friendly lunch or dinner.
Ways to Use Leftovers
Store any leftovers in an airtight container in the refrigerator. If desired, feel free to add additional broth, or water, to make up for any liquid that was absorbed.
Add your favorite cooked chopped lean protein for an added nutritional boost.
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Chickpea Lentil Soup
Equipment
Ingredients
- 2 teaspoons olive oil (or any neutral oil like canola, grapeseed, avocado, etc.)
- 1 cup chopped onions (I used frozen chopped onions)
- 1 tablespoon ground cumin
- 2 teaspoons ground ginger (if you don't have ginger, try allspice or nutmeg)
- 1 can (28 ounces) crushed fire roasted tomatoes
- 2/3 cup dried lentils, rinsed
- 8 cups low-sodium chicken broth
- 1 can (14.5 ounces) chickpeas, drained and rinsed
- 2/3 cup quinoa
- 1 cup fresh cilantro leaves, chopped
- 1 cup fresh parsley, chopped
- 2 tablespoons fresh lemon juice (or more to taste)
Instructions
- Heat oil over medium-high heat in a large stock pot (affiliate link). Add onions and stir to cook until softened and translucent, about 5 minutes.
- Stir in cumin and ginger.
- Add canned tomatoes, lentils and broth and stir to mix. Bring to a boil, then reduce heat to low and simmer.
- Add chickpeas and quinoa and stir to thoroughly combine. Continue to simmer for about 30 minutes, until quinoa and lentils are cooked.
- Turn off heat and stir in cilantro, parsley and lemon juice before serving.
- Store any leftover soup in an airtight container in the refrigerator.
Notes
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
Recipe source: 5 Easy Steps to Healthy Cooking: 500 Recipes for Lifelong Wellness (affiliate link) by Camilla V. Saulsbury
A note about WW Points
If you're following Weight Watchers, all the recipes here on Simple Nourished Living have been updated for the new WW program, with points displayed in the recipe card. The Check the WW Points link in the recipe card takes you to the Weight Watchers App where you can edit it using the WW recipe builder or add it to your day.
(Must be logged into WW account on a mobile device, such as smartphone or tablet).
