Protein Boost | Moroccan Harira Soup with Tofu
Chickpeas, Lentils & Garlic Bread
Cooking time
25 minutes
Servings
2/4
Calories
1440 /serving
Power up on proteins! Add tofu to your meal with our Protein Boost option. This beauty of a soup is based on a rib-sticking Moroccan standby. It’s chock full of chickpeas and lentils for plant-based proteins, along with tender chunks of zucchini. Go ahead and double-dunk (or quintuple-dunk!) your garlic bread into the richly spiced tomato broth.
We will send you:
- 1 Green zucchini
- 2 Celery stalks
- 50g Diced onions
- 15ml Minced garlic
- 400ml Tomatoes (canned)
- 30ml Vegetable demi-glace
- 200g Red lentils
- 540ml Chickpeas (canned)
- 1 Ciabatta baguettine
- 1 Block of tofu (non-GMO)
- 10g Out of Africa spices (paprika, salt, cumin, fenugreek, cardamom, black pepper, allspice, turmeric, coriander, cinnamon, cloves, ajowan, ginger, kosher salt)
Contains: Barley • Milk • Soy • Wheat
You will need:
Medium pot
Oil
Parchment paper
Salt & pepper (S&P)
Sheet pan
Strainer
3 or 6 tbsp Butter
Total Fat
49 g
Saturated Fat
15 g
Sodium
2450 mg
Total Carb
182 g
Sugars
23 g
Protein
80 g
Fibre
33 g
Preparation
Mise en place
- Preheat the oven to 450°F.
- Halve the ciabatta lengthwise.
- Drain and rinse the chickpeas.
- Small-dice the celery.
- Medium-dice the zucchini.
- Place 3 tbsp butter (double for 4 portions) in a small bowl to soften.
Start the soup
- In a medium pot, heat a drizzle of oil on medium-high.
- Add the onions, celery and spices. Sauté, 2 to 3 min., until fragrant.
- Add the lentils, tomatoes, demi-glace, 3 cups water (double for 4 portions) and S&P; bring to a boil.
- Reduce to a simmer and cook, stirring occasionally, 8 to 10 min., until the lentils begin to soften.
Finish the soup
- To the pot, add the chickpeas and zucchini.
- Cook, stirring occasionally, 10 to 12 min., until the lentils have softened and the vegetables are tender.
Make the garlic bread
- Meanwhile, to the bowl of softened butter, add the garlic and S&P; stir well.
- Brush the cut-sides of the ciabatta with the garlic butter.
- Arrange on a lined sheet pan and bake, 4 to 6 min., until golden brown.
- Transfer to a cutting board and halve crosswise on an angle.
Plate your dish.
- Divide the soup between your bowls.
- Serve the garlic bread on the side. Bon appétit!
