Recipe description
June 4, 2026
Chickpea Harissa Vegetable Soup
A cozy chickpea harissa soup to support gentle digestion and gut diversity.
92%
General Gut Health Match
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Overall
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We found the following allergens in the recipe ingredients: tree_nut, milk, peanut, celery, mustard, sesame, sulfites, lupin, shellfish
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from chickpeas and vegetables.
- Includes colorful plant foods that support dietary diversity and polyphenols.
- Balanced plant-protein, healthy fats, and slow-carb fibers.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Oil, olive
1
tablespoon
Onion
1
piece
Garlic
2
piece
Carrot
2
piece
Potato
1
piece
Chickpea
32
tablespoon
Harissa paste
2
tablespoon
Tomato, paste
1
tablespoon
Vegetable broth
4
cup
Salt
1
teaspoon
Black pepper
0.5
teaspoon
Coriander
2
tablespoon
Lemon
1
piece
Instructions
1
In a large pot, heat olive oil over medium heat. Add diced onion, carrot, and celery, cooking until softened.
2
Stir in cumin, harissa, paprika, salt, and black pepper, allowing the spices to toast slightly.
3
Add chickpeas and vegetable broth to the pot. Bring to a simmer and cook for about 20 minutes.
4
Adjust seasoning as necessary and serve warm.
More Recipes For Your Gut
Nutrition
320 kcal
Calories
14 g
Protein
38 g
Carbohydrates
12 g
Fiber
6 g
Sugar
12 g
Fat
2 g
Saturated fat
1.0 g
Salt
FAQ
What are the main ingredients and their benefits?
Chickpeas provide fiber and plant protein; harissa adds warmth and plant polyphenols; vegetables supply vitamins, minerals, and more fiber, making the soup nourishing and easy to digest.
Is this soup vegan and gluten-free?
Yes—it's vegan. Gluten-free depends on the harissa and stock you use; choose gluten-free harissa and stock if needed.
How spicy is harissa, and can I adjust the heat?
Harissa adds warmth; to lower heat, use less harissa or a milder variety, or add more broth to dilute.
Can I make this ahead or store leftovers?
Yes. Refrigerate for 3–4 days; it freezes well for longer storage. Reheat gently.
How can I adapt this recipe for different diets (low-sodium, low-FODMAP)?
For lower sodium, use unsalted stock and rinse chickpeas; for low-FODMAP, omit onions/garlic or use garlic-infused oil, and check harissa ingredients.
What substitutions work if I don’t have chickpeas?
Try lentils or white beans, or other proteins like quinoa or tofu to vary texture. Adjust cooking times accordingly.
What equipment do I need?
A pot for simmering, a knife and cutting board, measuring spoons, a ladle, and optional blender for a smoother texture.
How should I serve this soup?
Serve hot with optional toppings like chopped parsley, a lemon wedge, a drizzle of olive oil, and crusty bread or grains.
How can I reduce digestion discomfort from the fiber?
Because it’s high in fiber, start with a smaller portion, drink water, and gradually increase servings; ensure chickpeas are well cooked and rinsed.
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