Looking for a healthy and hearty meal option? Look no further than our Chickpea and Lentil Soup with Dukkah! This dish contains 787 calories, making it a satisfying choice to help fill you up and keep you energized throughout the day.
Not only is our soup filling, but it's also packed with valuable nutrients. Chickpeas and lentils are both high in fiber and protein, making them great choices for anyone looking to maintain a healthy diet. The dukkah seasoning adds an extra layer of flavor and a variety of beneficial spices.
In this article, we'll walk you through the benefits of this soup, how to make it, and ideas for pairing it with other delicious dishes.
What is Chickpea and Lentil Soup with Dukkah?
Chickpea and Lentil Soup with Dukkah is a popular Middle Eastern dish that consists of chickpeas and lentils in a flavorful broth. It is often seasoned with dukkah, a spice blend made from a variety of nuts and spices. Both chickpeas and lentils are highly nutritious, providing a great source of protein, fiber, and other essential vitamins and minerals. The addition of dukkah not only adds an extra burst of flavor, but also includes a number of beneficial spices that can offer additional health benefits.
The Nutritional Value of Chickpea and Lentil Soup with Dukkah
Chickpea and Lentil Soup with Dukkah is an incredibly nutritious dish. Both chickpeas and lentils are highly concentrated sources of protein and fiber, making them an excellent choice for anyone looking to maintain a healthy diet. Additionally, lentils are high in iron, which can help prevent anemia and other iron deficiencies. The dukkah seasoning used in the soup also provides a number of health benefits. Nuts like almonds and hazelnuts are high in healthy fats, and spices like coriander and cumin are loaded with antioxidants and anti-inflammatory compounds.
Benefits of Eating Chickpea and Lentil Soup with Dukkah
There are numerous benefits to incorporating Chickpea and Lentil Soup with Dukkah into your diet. Some potential benefits include:
- High in protein and fiber, which can help keep you feeling full and satisfied for longer periods of time
- Good source of iron, an essential nutrient that can help prevent anemia and other deficiencies
- Contains a variety of spices and nuts, which offer numerous health benefits including anti-inflammatory and antioxidant properties
How to Make Chickpea and Lentil Soup with Dukkah?
To make Chickpea and Lentil Soup with Dukkah, you'll need the following ingredients:
- 1 tbsp olive oil
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 cup dried chickpeas, soaked overnight
- 1 cup dried lentils
- 1 bay leaf
- 8 cups vegetable broth
- 2 tbsp dukkah seasoning
To make the soup:
- Heat the oil in a large pot over medium heat. Add the onion and garlic and sauté until softened, about 5 minutes.
- Add the chickpeas, lentils, bay leaf, and broth to the pot. Bring to a boil, then reduce heat and simmer for 30-40 minutes or until the chickpeas and lentils are soft. Remove the bay leaf.
- Stir in the dukkah seasoning, and salt and pepper to taste. Serve hot and enjoy!
The Role of Dukkah in the Recipe
Dukkah is a spice blend that is commonly used in Middle Eastern cuisine. It is made up of a variety of nuts and spices, and is typically used as a seasoning for meats, vegetables, and other dishes. In our Chickpea and Lentil Soup recipe, dukkah is used to add an extra layer of flavor and complexity to the dish. It enhances the nuttiness of the chickpeas and lentils, and can help balance out the spiciness of the broth. Additionally, dukkah is loaded with antioxidants and anti-inflammatory compounds, making it a great addition to any diet.
Variations of Chickpea and Lentil Soup with Dukkah
If you're looking to mix things up with your Chickpea and Lentil Soup with Dukkah recipe, there are several variations you can try. Some ideas include:
- Add additional vegetables to the soup, such as kale or sweet potatoes, to increase nutritional content
- Swap out the broth for a different type, such as chicken or beef broth, to change up the flavor
- Try using different spices in place of dukkah to create a unique blend of flavors
Pairing Suggestions for Chickpea and Lentil Soup with Dukkah
Chickpea and Lentil Soup with Dukkah pairs well with a variety of dishes. Some suggestions include:
- A side salad with mixed greens and a light vinaigrette dressing
- Grilled vegetables, such as zucchini or eggplant
- A crusty slice of bread, toasted and topped with hummus
Storage and Reheating Tips for Chickpea and Lentil Soup with Dukkah
Chickpea and Lentil Soup with Dukkah can be stored in the refrigerator for up to five days, or in the freezer for up to three months. To reheat the soup, simply transfer it to a pot and heat it over medium heat until warmed through. If storing in the freezer, it's best to use an airtight container to prevent freezer burn. For best results when reheating, allow the soup to thaw in the refrigerator overnight before reheating.
How to Serve Chickpea and Lentil Soup with Dukkah?
Chickpea and Lentil Soup with Dukkah is a versatile dish that can be enjoyed in a variety of ways. Some serving suggestions include:
- Serve hot, topped with a dollop of plain Greek yogurt or a sprinkle of fresh herbs
- Garnish with additional roasted nuts or spices for added texture and flavor
- Pair with a piece of crusty bread, toasted and rubbed with garlic for added flavor
Frequently Asked Questions about Chickpea and Lentil Soup with Dukkah
Q: Can I use canned chickpeas and lentils instead of dried? A: Yes, canned chickpeas and lentils can be substituted in this recipe. Simply drain and rinse the canned beans before using, and reduce the cooking time accordingly.
Q: Is dukkah spicy?
5 FAQs About Chickpea And Lentil Soup With Dukkah
1. What is Dukkah?
Dukkah is a blend of spices, nuts and seeds that is typically used in Middle Eastern cuisine. It can be used as a seasoning or a dipping mix.
2. Is this soup vegan?
Yes, chickpea and lentil soup with dukkah is a vegan dish, as it contains no animal products.
3. What are the nutritional benefits of this soup?
This soup is a good source of protein, fiber, and essential vitamins and minerals. Chickpeas and lentils are both high in protein and fiber, which can help you feel full and satisfied for longer. Dukkah also contains a variety of healthy fats, vitamins and minerals.
4. How do I make Dukkah?
Dukkah is made by toasting a combination of nuts, seeds and spices, then grinding them together into a coarse mixture. A classic recipe might include hazelnuts, sesame seeds, coriander, cumin and black pepper.
5. How can I customize this soup?
You can adjust the amount of spices and seasoning in this soup to suit your taste preferences. You could also add other vegetables or herbs to the soup, such as carrots or parsley, to give it more flavor and texture.