Soup · Dinner · Middle Eastern ·

Aromatic Tunisian Frikeh Soup with Chickpeas and Harissa

Name: Aromatic Tunisian Frikeh Soup with Chickpeas and Harissa
Prep time: 30 min
Cook time: 90 min
Total time: 120 min
Yield: 6 servings
Cuisine: Soup
Ingredients: 1 cup frikeh; 3 tablespoons olive oil; 1 large onion, finely chopped; 3 cloves garlic, minced; 1 teaspoon ground cumin; 1 teaspoon ground coriander; 1 teaspoon paprika; 1/2 teaspoon cayenne pepper; 6 cups vegetable broth; 2 cups cooked chickpeas (or canned, drained); 1 can (14 oz) crushed tomatoes; 2 tablespoons harissa paste; Salt and pepper to taste; 1/4 cup fresh cilantro, chopped; Fresh lemon wedges

This hearty Tunisian frikeh soup brings together nutty frikeh, spicy harissa, and wholesome chickpeas for a comforting meal.

4.7(842 reviews)

·By Ethan Brooks·October 15, 2025

Aromatic Tunisian Frikeh Soup with Chickpeas and Harissa — Soup served and photographed from above

Prep

30 min

Cook

1 h 30 min

Difficulty

Intermediate

Serves

Ingredients

Servings

For the Frikeh Soup Base

For the Soup Broth

For the Garnish

Nutrition

Per serving

Calories: 246 kcal
Protein: 7.5 g
Carbs: 35.7 g
Fat: 9 g
Fiber: 6.7 g

Whole recipe

Total

Calories: 1473 kcal
Protein: 45 g
Carbs: 214 g
Fat: 54 g
Fiber: 40 g

Breakdown by ingredient▾

Ingredient	Cal	P	C	F	Fib
1 cup frikeh	340	12	71	3	16
3 tablespoons olive oil	360	0	0	40	0
1 large onion, finely chopped	60	1	14	0	3
3 cloves garlic, minced	15	0	3	0	0
1 teaspoon ground cumin	8	0	1	0	0
1 teaspoon ground coriander	5	0	1	0	0
1 teaspoon paprika	6	0	1	0	1
1/2 teaspoon cayenne pepper	3	0	1	0	0
6 cups vegetable broth	60	3	12	0	0
2 cups cooked chickpeas (or canned, drained)	480	24	86	8	16
1 can (14 oz) crushed tomatoes	100	4	21	1	3
2 tablespoons harissa paste	30	1	3	2	1
Salt and pepper to taste	0	0	0	0	0
1/4 cup fresh cilantro, chopped	1	0	0	0	0
Fresh lemon wedges	5	0	1	0	0

These values are estimates and not dietary advice.

Preparation

Get these tasks done before you start cooking.

Prepping the Ingredients

1
Rinse Frikeh
Rinse the frikeh under cold water and drain.
2
Heat Oil
Heat olive oil in a large pot over medium heat.
3
Cook Onion and Garlic
Add onion, cook until soft, about 5-7 minutes, then add minced garlic.

Creating the Soup Base

1
Add Spices
Stir in cumin, coriander, paprika, and cayenne, cooking until fragrant, 1-2 minutes.
2
Toast Frikeh
Add frikeh to the pot and toast for 2-3 minutes, stirring frequently.
3
Combine Broth and Tomatoes
Pour in the vegetable broth, chickpeas, and crushed tomatoes, stirring to combine.

How to Make Aromatic Tunisian Frikeh Soup with Chickpeas and Harissa

Total time: 2 h · Yields 6 servings

1
Simmer Ingredients
Cover and simmer soup for 30 minutes on low heat.
2
Add Harissa
Stir in harissa paste and season with salt and pepper, simmer for another 5 minutes.
3
Adjust Seasoning
Taste and adjust seasoning as necessary.