Moroccan Spiced Chickpea and Lentil Soup

May 17, 2023May 17, 20230 1
Moroccan Spiced Chickpea and Lentil Soup recipe for a hearty meal
in Soup

Prep

10 min

Cook

30 min

Ready In

40 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

4 tablespoons extra virgin olive oil
1 medium white onion , chopped ( about 1 cup )
1 medium red onion , chopped ( about 1 cup )
1 fennel bulb , peeled , cored and chopped ( about 1 cup )
1/2 teaspoon ground ginger
1/2 teaspoon ground turmeric
1/2 teaspoon ground cinnamon
1 pinch saffron thread ( optional )
2 cans chopped tomatoes ( with juice )
2 garlic cloves , minced
2 tablespoons sugar ( or to taste )
4 cups low sodium vegetable broth
1 cup dried lentils , picked through and rinsed
3 cups canned chick-peas , drained and rinsed
4 sprigs cilantro
4 sprigs parsley
2 dried bay leaves
salt and pepper

Nutrision Information

Servings Per Recipe
6
Calories
293
Sugar
9g
Fat
12g
Moroccan Spiced Chickpea and Lentil Soup is a healthy and satisfying meal that originates from North Africa. It is a hearty soup made with onions, fennel, spices, tomatoes, lentils, and chickpeas. The combination of spices used in this recipe creates a warm and aromatic flavor that is unique to Moroccan cuisine. This soup is perfect for a cold winter evening or any day when you want a healthy and filling meal.

Instructions

1.Heat olive oil over medium heat in a large pot.
2.Add chopped onions and fennel, sauté until they are cooked for about 5-7 minutes. Stir occasionally.
3.Add ginger, turmeric, cinnamon, and saffron thread into the pot. Stir for a minute to coat the vegetables with spices.
4.Pour in chopped tomatoes and add minced garlic, sugar, and low sodium vegetable broth. Mix well to combine.
5.Add dried lentils, cover the pot, and let it simmer for 20 minutes or until the lentils are tender.
6.Add canned chickpeas and bay leaves into the pot, and let it cook for another 5 minutes. Salt and pepper to taste.
7.Garnish with cilantro and parsley, and serve hot.

PROS

This Moroccan Spiced Chickpea and Lentil Soup is nutritious, flavorful, and filling.

It is vegan, gluten-free, and low in fat.

It is easy and quick to make, perfect for a weeknight dinner.

CONS

The soup can be a bit spicy, so adjust the amount of spices according to your taste preference.

HEALTH & BENEFITS

This soup is packed with plant-based protein, dietary fiber, iron, and vitamins.
Chickpeas are high in protein, and lentils are a good source of slow-digesting carbohydrate.
The spices used in this recipe, such as turmeric, ginger, and saffron, have anti-inflammatory and antioxidant properties that can benefit the immune system and improve digestion.

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