Estimated Nutrition (whole recipe, rough)
Counts 17 of 20 ingredients — the other 3 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 17 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Chickpea | 1/2 cup canned (120g) drained | 134 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Lentil | 1/2 cup cooked (99g) | 115 |
| Yogurt | 170g plain Greek | 100 |
| Grape | 1/2 cup (76g) | 62 |
| Onion | 1 medium (110g) | 44 |
| Tomato | 1 medium (123g) | 22 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Turmeric | 1 tsp ground (3g) | 9 |
| Cumin | 1 tsp ground (2.1g) | 8 |
| Cinnamon | 1 tsp ground (2.6g) | 6 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Cayenne | 1 tsp (1.8g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Bay Leaf | 1 leaf (0.6g) | 2 |
| Parsley | 1 tbsp chopped fresh (3.8g) | 1 |
| Salt | 1 tsp (6g) | 0 |
| Seed | not in our table | 0 |
| Topping | not in our table | 0 |
| Peppermint | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 1 cup uncooked chickpeas, soaked overnight (or 1 to 2 (15-ounce) cans chickpeas)
- 1 cup uncooked lentils (any kind), rinsed and picked over
- 1 cinnamon stick
- 2 tablespoons olive oil
- 4 cups minced onion
- 2 tablespoons minced garlic
- 2 teaspoons salt
- 1 teaspoon turmeric
- 1 1/2 teaspoons cumin seeds
- 2 teaspoons ground cumin
- 2 to 3 bay leaves
- 1 (28-ounce) can crushed tomatoes
- Black pepper and cayenne to taste
- 3 tablespoons fresh lemon juice (or to taste)
- Optional Toppings:
- Yogurt
- Minced fresh parsley or mint
- A few currants
Directions
Place the soaked, uncooked chickpeas in a large pot and cover with water by 3 inches. Bring to a boil, lower heat to a simmer, partially cover, and cook for 1 hour. (If you're 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're using canned chickpeas, just cook the lentils with the cinnamon stick in 7 cups 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. Lower the heat to a simmer, partially cover, and cook for another 15 minutes or so. (The timing does not need to be exact.) Fish out 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.
Category:Tunisian Recipes
Category:Tunisian Soups