---
title: Harissa-Spiced Chickpea & Lentil Soup
servings: 4
source:
  name: HelloFresh
  url: https://www.hellofresh.com/recipes/harissa-spiced-chickpea-and-lentil-soup-68d26a4cd74ec3d4b57aaafd
prep time: 10 minutes
cook time: 20 minutes
time required: 30 minutes
difficulty: easy
allergens:
  - Sesame
  - Wheat
tags:
  - Vegan
  - High Protein
rating: 4.0
rating_count: 3
source_chef: Christina Boateng
nutrition:
  calories: 910
  protein: 32
  fat: 15
  saturated fat: 1
  carbohydrates: 130
  sugar: 26
  fiber: 19
  sodium: 1950
image: "https://images.recipes.furrysalamander.com/Soup%20Recipes/harissa-spiced-chickpea-lentil-soup.avif"
---
Wash and dry all produce. Peel, halve, and dice @onion{2} into ¼-inch pieces. Trim, peel, and thinly slice @carrots{12%oz} into rounds. Peel and mince or grate @garlic{4%clove}. Dice @tomato{2} into ¼-inch pieces. Drain @lentils{2%unit}. Drain @chickpeas{2%unit}. TIP: Drain lentils and chickpeas separately; you'll add them to the soup at different times!

Heat a drizzle of @cooking oil{} in a #heavy-bottomed pot{} over medium-high heat. Add onion and carrots; season with @salt{} and @pepper{}. Cook, stirring occasionally, until veggies begin to soften, ~{3%minutes}. Stir in garlic, @harissa powder{2%tbsp}, @smoked paprika{2%tsp}, @tomato paste{2%unit}, and @sugar{¼%tsp}; cook, stirring frequently, until mixture is fragrant and brick red in color, ~{2%minutes}.

Add diced tomato, @veggie stock concentrate{4%unit}, lentils, @water{2½%cup}, salt, and pepper to pot. Cook, stirring occasionally, until soup has thickened and lentils are warmed through and tender, ~{8%minutes}.

While soup simmers, tear @cilantro{½%oz} leaves from stems; discard stems. Toast @pitas{4%unit}. Drizzle with @olive oil{}; season with salt and pepper.

Stir chickpeas into pot and cook, stirring occasionally, until liquid has reduced slightly and chickpeas are tender, ~{7%minutes} more. In the last 3 minutes of cooking, using the back of a wooden spoon, gently mash about half the chickpeas and lentils. TIP: If you prefer a brothier soup, skip mashing! Taste and season with additional salt and pepper.

Divide soup between bowls. Top with cilantro leaves, a drizzle of @olive oil{}, and pepper. Serve with pitas on the side.