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✅ Hands-on tested by our editors📅 Reviewing meal kits since 2014📊 1,900 meals in our database🧾 Macros sourced from HelloFresh🔄 Availability checked weekly
Nutrition per serving
Protein17% · 33g
Carbs66% · 130g
Fat17% · 15g
19g
Fiber
1950mg
Sodium
3.6g
Protein / 100 cal
Per serving, as packaged by HelloFresh. Oils, salt & pepper added at home aren't included.
📊 How this meal stacks up
Benchmarked against every meal in our database
Protein rank
24th pctl
More protein than 24% of 1,474 meals
Protein density
3.6g /100cal
Leaner than 15% of meals
vs Veggie average
14% heavier
This910
Avg800
🧾 Diet fit
Based on this meal's macros per serving
✓ High protein✕ Low carb✕ Keto-friendly✕ Under 500 cal✓ High fiber✕ Lower sodium
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Allergens & dietary
Contains Allergens aren't itemized by this provider, check the package label before cooking.
Dietary✓ Vegan✓ High Protein✓ Pork-free
Allergen & dietary details are sourced from the meal provider and can change between weeks. Facilities are not certified allergen-free and trace cross-contact is possible. If you have a serious allergy, always confirm against the package label.
Ingredients
Veggie Stock Concentrate
Chickpeas
Tomato Paste
Carrot
Onion
Pitas
Lentils
Garlic
Smoked Paprika
Harissa Powder
Tomato
Cilantro
Sugar
Cooking Oil
Salt
Olive Oil
Black Pepper
How to make it
1
Wash and dry produce.
Peel, halve and dice onion into ¼-inch pieces. Trim, peel, and thinly slice carrots into rounds. Peel and mince or grate garlic. Dice tomato into ¼-inch pieces. Drain lentils. Drain chickpeas. TIP: Drain lentils and chickpeas separately; you'll add them to the soup at different times!
2
Heat a drizzle of oil in a large, heavy-bottomed pot over medium-high heat. Add onion and carrots; season with salt and pepper. Cook, stirring occasionally, until veggies begin to soften, 2-3 minutes.
Stir in garlic, harissa powder, smoked paprika, tomato paste, and ¼ tsp sugar (½ tsp for 4 servings); cook, stirring frequently, until mixture is fragrant and brick red in color, 1-2 minutes.
3
Add diced tomato, stock concentrates, lentils, 2½ cups water (4½ cups for 4 servings), salt, and pepper to pot. Cook, stirring occasionally, until soup has thickened and lentils are warmed through and tender, 6-8 minutes.
4
While soup simmers, tear cilantro leaves from stems; discard stems.
Toast pitas. Drizzle with olive oil; season with salt and pepper.
5
Stir chickpeas into pot and cook, stirring occasionally, until liquid has reduced slightly and chickpeas are tender, 5-7 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.
6
Divide soup between bowls. Top with cilantro leaves, a drizzle of olive oil, and pepper. Serve with pitas on the side.
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Peel, halve and dice onion into ¼-inch pieces. Trim, peel, and thinly slice carrots into rounds. Peel and mince or grate garlic. Dice tomato into ¼-inch pieces. Drain lentils. Drain chickpeas. TIP: Drain lentils and chickpeas separately; you'll add them to the soup at different times!
2
Step 2
Heat a drizzle of oil in a large, heavy-bottomed pot over medium-high heat. Add onion and carrots; season with salt and pepper. Cook, stirring occasionally, until veggies begin to soften, 2-3 minutes.
Stir in garlic, harissa powder, smoked paprika, tomato paste, and ¼ tsp sugar (½ tsp for 4 servings); cook, stirring frequently, until mixture is fragrant and brick red in color, 1-2 minutes.
3
Step 3
Add diced tomato, stock concentrates, lentils, 2½ cups water (4½ cups for 4 servings), salt, and pepper to pot. Cook, stirring occasionally, until soup has thickened and lentils are warmed through and tender, 6-8 minutes.
4
Step 4
While soup simmers, tear cilantro leaves from stems; discard stems.
Toast pitas. Drizzle with olive oil; season with salt and pepper.
5
Step 5
Stir chickpeas into pot and cook, stirring occasionally, until liquid has reduced slightly and chickpeas are tender, 5-7 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.
6
Step 6
Divide soup between bowls. Top with cilantro leaves, a drizzle of olive oil, and pepper. Serve with pitas on the side.
Harissa-Spiced Chickpea & Lentil Soup, HelloFresh Meal Review & Calories is one of HelloFresh's Veggie plan recipes, plant-forward, pre-portioned, and 910 cal per serving. Part of 90+ weekly kits that rotate across Classic, Family, Fit & Wholesome, and Quick & Easy plans.
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HelloFresh's Harissa Spiced Chickpea & Lentil Soup: 910 calories, 33g protein. Veggie meal. Recipe, ingredients, and nutrition from MealFan. makes Harissa-Spiced Chickpea & Lentil Soup one of the prepared options in 's rotating weekly lineup. The serving delivers 910 calories alongside 33g of protein, placing it at about 46 percent of a typical daily calorie goal.
Soup is a primarily liquid food, generally served warm or hot, though it is sometimes served chilled, made by cooking or otherwise combining meat or vegetables with stock, milk, or water. According to The Oxford Companion to Food, soup is the main generic term for liquid savoury dishes; others include broth, bisque, consommé, potage and many more. [1]
HelloFresh delivers weekly meals across the US. For testing notes, delivery details, and how HelloFresh compares to alternatives, read the HelloFresh review on MealFan.
Daily calorie contribution46% of 2,000 cal target
🍽️ Serves: 2 servings
💪 Protein-Rich
⚠ Not ideal for
Strict calorie restriction
Vegans
Strict keto
Frequently asked questions
How many calories are in Harissa-Spiced Chickpea & Lentil Soup?
Harissa-Spiced Chickpea & Lentil Soup contains 910 calories and 33 g of protein per serving, portioned as HelloFresh's Harissa Spiced Chickpea & Lentil Soup: 910 calories, 33g protein. Veggie meal. Recipe, ingredients, and nutrition from MealFan..
Which meal service offers Harissa-Spiced Chickpea & Lentil Soup?
Harissa-Spiced Chickpea & Lentil Soup is offered by . Read the full review on MealFan for pricing, freshness ratings, and how compares to competitors.
Veggie Stock Concentrate
Chickpeas
Tomato Paste
Carrot
Onion
Pitas
Lentils
Garlic
Smoked Paprika
Harissa Powder
Tomato
Cilantro
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