Tunisian Tomato Soup with

Tunisian Tomato Soup Recipe with Lentils, Chickpeas, and Cinnamon

Region / culture: Tunisia | Servings: 6

Introduction

Tunisian Tomato Soup is a hearty and flavorful dish that is perfect for a cold winter day. This soup is packed with protein and fiber from the chickpeas and lentils, making it a nutritious and satisfying meal. The combination of spices like turmeric, cumin, and cinnamon give this soup a warm and comforting flavor that will leave you wanting more.

History

Tunisian Tomato Soup is a traditional dish that has been enjoyed in Tunisia for generations. This soup is often served during the colder months to warm up and nourish the body. The use of chickpeas and lentils in this recipe is a common practice in Tunisian cuisine, as these legumes are readily available and provide a good source of protein and fiber.

Ingredients

1 cup uncooked chickpeas, soaked overnight (or 1 to 2 (15 oz (425 g)) cans chickpeas)
1 cup uncooked lentils (any kind), rinsed and picked over
1 cinnamon stick
2 tbsp olive oil
4 cups minced onion
2 tbsp minced garlic
2 tsp salt
1 tsp turmeric
1.5 tsp cumin seeds
2 tsp ground cumin
2 to 3 bay leaves
1 (28 oz (794 g)) can crushed tomatoes
black pepper and cayenne to taste
3 tbsp fresh lemon juice (or to taste)

Optional Toppings

yogurt
Minced fresh parsley or mint
A few currants

How to prepare

Place the soaked, uncooked Chickpeas in a large pot and cover with water by 3 inches. Bring to a boil, reduce heat to a simmer, partially cover, and cook for 1 hour. (If you are using canned Chickpeas, rinse and drain them, and set them aside.)
Add the Lentils and cinnamon stick, partially cover again, and cook for another 30 minutes, or until the Chickpeas and Lentils are perfectly tender, but not mushy. (If you are using canned Chickpeas, just cook the Lentils with the cinnamon stick in 7 cups of water until tender - about 30 minutes.) Remove and discard the cinnamon stick, and drain the legumes, saving the water.
Meanwhile, heat the oil in a soup pot or Dutch oven. Add the Onion, garlic, salt, turmeric, cumin seeds, ground cumin, and bay leaves, and sauté over medium heat for 5 to 8 minutes, or until the onions are soft.
Add 6 cups of water (including the reserved cooking water from the Lentils) and the tomatoes, and bring to a boil. Reduce the heat to a simmer, partially cover, and cook for another 15 minutes or so. (The timing does not need to be exact.) Remove and discard the bay leaves.
Stir in the Chickpeas and Lentils, and cook for only about 5 minutes longer, so the legumes won't become mushy. Season to taste with black pepper, Cayenne, and lemon juice.
Serve hot, topped with some yogurt, a sprinkling of parsley or mint, and currants, if desired.

Variations

Add diced carrots, celery, or bell peppers for extra vegetables.
Use different spices like paprika, coriander, or ginger for a different flavor profile.
Substitute the chickpeas and lentils with other legumes like black beans or kidney beans.

Cooking Tips & Tricks

Soaking the chickpeas overnight will help them cook faster and more evenly.

- Be sure to rinse and pick over the lentils before cooking to remove any debris.

- Adjust the amount of cayenne to your taste preference, as it can vary in spiciness.

- Adding a squeeze of fresh lemon juice at the end of cooking will brighten up the flavors of the soup.

Serving Suggestions

Serve the Tunisian Tomato Soup with a side of crusty bread or pita for dipping.

- Garnish with a dollop of yogurt, minced fresh mint, and a few currants for added flavor and texture.

Cooking Techniques

Soaking the chickpeas and lentils before cooking will help them cook faster and more evenly.

- Sautéing the onions and spices before adding the liquid will help develop the flavors of the soup.

Ingredient Substitutions

Use canned chickpeas and lentils for a quicker cooking time.

- Substitute vegetable broth for water for added flavor.

Make Ahead Tips

This soup can be made ahead of time and stored in the refrigerator for up to 3 days.

- Reheat the soup on the stovetop or in the microwave before serving.

Presentation Ideas

Serve the Tunisian Tomato Soup in individual bowls garnished with a swirl of yogurt and a sprinkle of fresh herbs. - Drizzle a little olive oil on top of the soup for added richness and flavor.

Pairing Recommendations

Serve the Tunisian Tomato Soup with a side salad or grilled vegetables for a complete meal.

- Pair with a glass of red wine or a cup of mint tea for a refreshing beverage.

Storage and Reheating Instructions

Store any leftover soup in an airtight container in the refrigerator for up to 3 days.

- Reheat the soup on the stovetop over low heat, stirring occasionally, until heated through.

Nutrition Information

Calories per serving

300

Carbohydrates

- Total Carbohydrates: 45g

- Dietary Fiber: 12g

- Sugars: 8g

Fats

- Total Fat: 7g

- Saturated Fat: 1g

- Trans Fat: 0g

Proteins

- Protein: 14g

Vitamins and minerals

Vitamin A: 15% DV

- Vitamin C: 20% DV

- Calcium: 10% DV

- Iron: 20% DV

Alergens

This recipe contains legumes (chickpeas and lentils) which may be allergens for some individuals.

Summary

Tunisian Tomato Soup is a nutritious and balanced meal that provides a good source of carbohydrates, fats, proteins, vitamins, and minerals. This soup is a great option for those looking for a healthy and satisfying meal.

Summary

Tunisian Tomato Soup is a delicious and nutritious dish that is perfect for a cozy night in. This soup is packed with protein and fiber from the chickpeas and lentils, making it a satisfying and filling meal. The warm and comforting spices in this soup will warm you up from the inside out. Serve with a side of crusty bread and enjoy a taste of Tunisia in your own home.

How did I get this recipe?

I remember the excitement that washed over me when I first saw this recipe for Tunisian Tomato Soup with chickpeas. It was a sunny afternoon, and I was visiting my friend Maria, who had just returned from a trip to Tunisia. She raved about the delicious and exotic dishes she had tried during her travels, and I couldn't wait to hear all about it.

As we sat in her cozy kitchen, sipping on mint tea and catching up on each other's lives, Maria suddenly jumped up from her chair and disappeared into the pantry. She emerged a few moments later, clutching a tattered and stained piece of paper in her hand.

"Here you go, my dear," she said, handing me the recipe. "This is a traditional Tunisian dish that I learned how to make while I was there. I thought you might enjoy trying it out."

I eagerly took the recipe from her, my eyes scanning over the list of ingredients and instructions. The combination of tomatoes, chickpeas, and fragrant spices like cumin and coriander sounded like a symphony of flavors that would dance on my taste buds.

Over the years, I have collected recipes from various places and people, but there was something special about this one. The thought of recreating a taste of Tunisia in my own kitchen filled me with a sense of adventure and nostalgia.

I wasted no time in gathering the ingredients and setting to work. The aroma of sautéed onions and garlic filled the air as I simmered the tomatoes and chickpeas in a rich broth spiced with paprika, cinnamon, and a pinch of cayenne pepper for a hint of heat. I stirred the pot with a wooden spoon, my mind drifting back to Maria's stories of bustling souks and ancient medinas.

As the soup simmered on the stove, I couldn't resist sneaking a taste. The flavors were bold and complex, with a perfect balance of sweetness and spice. I knew then that this recipe would become a staple in my repertoire, a dish that would transport me back to the sun-drenched streets of Tunisia with every spoonful.

After letting the soup simmer for a while longer, I ladled it into bowls and garnished it with a dollop of creamy yogurt and a sprinkle of fresh cilantro. The vibrant red color of the soup, punctuated by the creamy white yogurt and verdant green herbs, was a feast for the eyes as well as the palate.

As I sat down to enjoy my creation, I closed my eyes and savored the flavors that danced on my tongue. The sweetness of the tomatoes, the earthiness of the chickpeas, and the warmth of the spices all melded together in perfect harmony, creating a dish that was both comforting and exotic.

I thought of Maria and her adventures in Tunisia, and how she had shared a piece of that world with me through this simple yet flavorful recipe. I felt grateful for the connections I had made with friends near and far, and for the way food had the power to transport us across borders and cultures.

As I finished my bowl of Tunisian Tomato Soup with chickpeas, I knew that this recipe would hold a special place in my heart and in my kitchen for years to come. It was a reminder of the joy of discovery, the thrill of trying something new, and the power of a shared meal to bring people together in love and friendship. And for that, I would always be grateful.