Flavored with a delightful blend of cumin, ginger, fresh herbs, and lemon, this streamlined soup draws inspiration from the traditional North African dish known as Harira. It effortlessly accommodates both vegetarians and vegans with simple adaptations.
Prep Time10 minutesmins
Cook Time48 minutesmins
Total Time58 minutesmins
Servings: 8
Calories: 262
Author: Peter | Simple Nourished Living
Ingredients
2teaspoonsolive oil (or any neutral oil like canola, grapeseed, avocado, etc.)
1cupchopped onions (I used frozen chopped onions)
1tablespoonground cumin
2teaspoonsground ginger (if you don't have ginger, try allspice or nutmeg)
1can(28 ounces) crushed fire roasted tomatoes
⅔cupdried lentils, rinsed
8cupslow-sodium chicken broth
1can(14.5 ounces) chickpeas, drained and rinsed
⅔cupquinoa
1cupfresh cilantro leaves, chopped
1cupfresh parsley, chopped
2tablespoonsfresh lemon juice (or more to taste)
Instructions
Heat oil over medium-high heat in a large stock pot. 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.
Recipe Notes
Though each serving of this filling soup is already packed with 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 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.Serve with warm crusty bread and a simple green salad.Click here to see your WW PersonalPoints for this recipe and track it in the WW app or site.6*PointsPlus (Old plan)
Nutrition Facts
Chickpea Lentil Soup
Amount Per Serving (1 /8th recipe)
Calories 262Calories from Fat 45
% Daily Value*
Fat 5g8%
Saturated Fat 0g0%
Carbohydrates 43g14%
Fiber 10g40%
Protein 12g24%
* Percent Daily Values are based on a 2000 calorie diet.