Chickpea Lentil Soup Recipe
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.
Servings: 8
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. 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
Serving size: 1/8th recipe
WW Points: 2
Check the WW Points for this recipe and track it in the WW app.
(Must be logged into WW on a smartphone or tablet.) 6 PointsPlus (Old plan) 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.
(Must be logged into WW on a smartphone or tablet.) 6 PointsPlus (Old plan) 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.
Nutrition
Serving: 1/8th recipe | Calories: 262kcal | Carbohydrates: 43g | Protein: 12g | Fat: 5g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Sodium: 223mg | Potassium: 615mg | Fiber: 10g | Sugar: 2g | Vitamin A: 793IU | Vitamin C: 14mg | Calcium: 67mg | Iron: 4mg