Chickpea and Lentil Soup

Chickpea and Lentil Soup Recipe from Tunisia | Vegetarian Food

Region / culture: Tunisia | Preparation time: 10 minutes | Cooking time: 35 minutes | Servings: 6 |

Vegetarian diet

Introduction

Chickpea and Lentil Soup is a hearty and nutritious dish that is perfect for a cozy meal on a cold day. This soup is packed with protein and fiber, making it a satisfying and filling option for vegetarians and meat-eaters alike.

History

Chickpea and Lentil Soup has been a staple in Middle Eastern and Mediterranean cuisine for centuries. Both chickpeas and lentils have been cultivated in these regions for thousands of years, making them an integral part of the local diet. This soup is a comforting and nourishing dish that has been enjoyed by generations of families.

Ingredients

2 tbsp butter
1 onion, chopped
2 ribs celery, chopped
0.5 tsp ground ginger
0.25 tsp turmeric
0.13 tsp ground cinnamon
1.75 tsp salt
0.25 tsp fresh-ground black pepper
1 cup lentils
6.5 cups water
1.75 cups canned crushed tomatoes in thick puree (one 15 oz (425 g) can)
1.67 cups drained and rinsed canned chickpeas (one 15 oz (425 g) can)
0.33 cup chopped cilantro or parsley

How to prepare

In a large pot, melt the butter over low heat. Add the onion and celery and cook, stirring occasionally, until the vegetables start to soften, about 10 minutes.
Stir in the ginger, turmeric, cinnamon, salt, pepper, and lentils.
Add the water and tomatoes to the pot. Bring to a boil. Reduce the heat and simmer, partially covered, stirring occasionally, until the lentils are tender, 25 to 30 minutes.
Add the chickpeas and simmer for an additional 5 minutes.
Stir in the cilantro or parsley.

Variations

Add 1.5 cups of diced leftover cooked lamb with the chickpeas.
Add 2 cups of shredded cabbage and an additional 0.5 cup of water along with the tomatoes.
Use saffron instead of turmeric.

Variations

Add diced leftover cooked lamb for a meaty twist.
Incorporate shredded cabbage for added texture and flavor.
Use saffron instead of turmeric for a unique and exotic taste.

Cooking Tips & Tricks

Be sure to rinse the lentils thoroughly before adding them to the soup to remove any dirt or debris.

- For a creamier texture, you can blend a portion of the soup with an immersion blender before adding the chickpeas.

- Adjust the seasonings to suit your taste preferences, adding more salt, pepper, or spices as needed.

Serving Suggestions

Serve Chickpea and Lentil Soup with a side of crusty bread or a fresh salad for a complete and balanced meal. Garnish with a dollop of yogurt or a sprinkle of fresh herbs for added flavor.

Cooking Techniques

Be sure to simmer the soup gently to allow the flavors to meld together.

- Stir the soup occasionally to prevent sticking and ensure even cooking.

Ingredient Substitutions

Use olive oil instead of butter for a dairy-free option.

- Substitute red lentils for green lentils for a softer texture.

Make Ahead Tips

Chickpea and Lentil Soup can be made ahead of time and stored in the refrigerator for up to 3 days. Reheat gently on the stovetop before serving.

Presentation Ideas

Garnish Chickpea and Lentil Soup with a drizzle of olive oil, a sprinkle of paprika, or a handful of toasted nuts for an elegant touch. Serve in individual bowls for a beautiful presentation.

Pairing Recommendations

Pair Chickpea and Lentil Soup with a crisp green salad, a glass of white wine, or a side of roasted vegetables for a well-rounded meal. This soup also pairs well with a variety of breads and grains.

Storage and Reheating Instructions

Store leftover Chickpea and Lentil Soup in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stovetop or in the microwave until heated through.

Nutrition Information

Calories per serving

Each serving of Chickpea and Lentil Soup contains approximately 250 calories, making it a satisfying and nourishing meal option.

Carbohydrates

Chickpea and Lentil Soup is a great source of carbohydrates, providing energy to fuel your day. Each serving contains approximately 30 grams of carbohydrates.

Fats

This soup is low in fat, with only 2 grams of fat per serving. The butter adds a touch of richness to the dish without making it overly heavy.

Proteins

Chickpeas and lentils are both excellent sources of plant-based protein, making this soup a great option for vegetarians and vegans. Each serving contains approximately 12 grams of protein.

Vitamins and minerals

Chickpea and Lentil Soup is rich in vitamins and minerals, including iron, folate, and vitamin C. These nutrients are essential for overall health and well-being.

Alergens

This recipe contains dairy (butter), so it may not be suitable for individuals with dairy allergies. Be sure to check for any other allergens in the ingredients before preparing the soup.

Summary

Chickpea and Lentil Soup is a nutritious and delicious dish that is high in protein, fiber, vitamins, and minerals. It is a great option for a healthy and satisfying meal.

Summary

Chickpea and Lentil Soup is a nutritious and flavorful dish that is perfect for a comforting meal. Packed with protein, fiber, vitamins, and minerals, this soup is a healthy and satisfying option for vegetarians and meat-eaters alike. Enjoy a bowl of this delicious soup on a chilly day for a nourishing and delicious meal.

How did I get this recipe?

I can still recall the sense of amazement I felt when I first saw this recipe for Chickpea and Lentil Soup. It was many years ago, when I was just a young girl learning the art of cooking from my grandmother. She was a wonderful cook, always experimenting with new ingredients and flavors to create delicious dishes that would warm the hearts of our family.

One day, as I was helping her prepare dinner, she pulled out a worn, stained piece of paper from her recipe box. It was a recipe she had picked up during her travels in the Middle East, a region known for its flavorful and hearty soups. As she read through the ingredients and instructions, I could see the excitement in her eyes.

"This soup is truly special," she said, her voice filled with nostalgia. "It reminds me of the markets in Marrakech, where the air is filled with the aroma of spices and the sound of vendors calling out their wares."

I watched as she gathered the chickpeas and lentils, the onions and garlic, the cumin and coriander. She explained how each ingredient played a crucial role in creating the layers of flavor that would make this soup unforgettable. And as she cooked and stirred, I could see her passion for cooking shining through.

As the soup simmered on the stove, filling the kitchen with its rich, savory scent, my grandmother shared stories of her own culinary adventures. She spoke of the time she learned to make pasta from scratch in a small village in Italy, and the secret ingredient she discovered while cooking paella in Spain.

But it was this recipe for Chickpea and Lentil Soup that held a special place in her heart. It was a recipe that had been passed down through generations, each cook adding their own twist to make it their own. And now, as she passed it on to me, I felt a sense of pride and responsibility to carry on this tradition.

As we sat down to eat, the soup warming our bodies and souls, I knew that this recipe would become a staple in my own kitchen. And as I shared it with my own family and friends over the years, I took comfort in knowing that the spirit of my grandmother would live on in every bowl.

So now, whenever I make Chickpea and Lentil Soup, I am transported back to that day in my grandmother's kitchen, surrounded by the love and laughter of my family. And I am reminded of the power of food to bring us together, to nourish our bodies and our spirits, and to create lasting memories that will be cherished for generations to come.