Moroccan Chickpea And Lentil Soup
User Reviews
5
Moroccan Chickpea And Lentil Soup
Description
The recipe begins by sautéing sliced red onion in olive oil until softened, then adding ground cumin, smoked paprika, and ras el hanout—a North African spice blend—creating a fragrant base. Chopped canned tomatoes, tomato purée, vegetable stock, and rinsed red split lentils are simmered together, thickening the soup as the lentils soften. Cilantro stems and salt are incorporated to enhance flavor.
After the initial simmer, canned chickpeas are added to provide texture and protein. The soup is simmered further to meld flavors. It is finished with fresh cilantro leaves and a squeeze of lemon juice to brighten the dish, along with a spoonful of Greek yogurt for creaminess and balance.
This soup can be served alongside crusty bread for a filling meal. The layered spices provide warmth without overwhelming heat, and the combination of legumes creates a hearty texture and nutritional profile suitable for a main course or starter.
Notes suggest that the soup improves after resting, allowing flavors to deepen, making it ideal for making ahead. Leftovers store well in the refrigerator for several days and can be reheated with a splash of water to restore consistency.
Ingredients
Soup
- 2 tablespoons olive oil
- 1 medium red onion thinly sliced
- ¾ teaspoon cumin ground
- 1½ teaspoon ras el hanout spice mix
- 1 teaspoon smoked paprika
- 400 g chopped tomatoes 14 oz can, canned
- 1 tablespoon tomato puree
- 500 mls vegetable stock (2 cups), hot
- 5 tablespoons red split lentils ⅓ cup, rinsed and drained
- 5 prigs cilantro /coriander (optional). Separate the leaves from the stalks then roughly chop both.
- ½ teaspoon salt add more if required after tasting
- 400 g chickpeas 14 oz can, drained, canned
- ½ lemon
- 2 tablespoons Greek yogurt
Instructions
Soup
- In a medium pan heat 2 tablespoons olive oil on medium heat and sauté 1 medium red onion till softened.
- Add ¾ teaspoon ground cumin, 1 teaspoon smoked paprika 1½ teaspoon Ras-el-Hanout spice mix * and mix well.
- Stir in 400 g canned chopped tomatoes, 1 tablespoon tomato purée, 500 mls vegetable stock 5 tablespoons red split lentils, cilantro stalks and ½ teaspoon salt and simmer for 10 minutes.
- Add 400 g canned chickpeas and simmer for another 10 minutes, then remove from the heat and taste adding more salt if required. Serve warm, garnished with juice of ½ lemon, cilantro leaves, 2 tablespoons Greek yogurt and some crusty bread grilled on the side.
Notes
- Ras el hanout spice mix can be found at Middle Eastern grocery stores or specialty shops.
- The soup’s flavor deepens if made ahead and allowed to rest for a few hours or overnight.
- Store leftovers in a sealed container in the refrigerator for up to three days.
- Reheat gently in a saucepan, adding a little water if the soup thickens too much.
Nutrition Information
Show DetailsNutrition Facts
Serving: 2people
Amount Per Serving
Calories 499 kcal
% Daily Value*
| Serving | 1100 grams | |
| Calories | 499kcal | 25% |
| Carbohydrates | 65g | 22% |
| Protein | 22g | 44% |
| Fat | 19g | 29% |
| Saturated Fat | 3g | 15% |
| Polyunsaturated Fat | 4g | 24% |
| Monounsaturated Fat | 11g | 55% |
| Cholesterol | 1mg | 0% |
| Sodium | 3597mg | 150% |
| Potassium | 1150mg | 24% |
| Fiber | 22g | 88% |
| Sugar | 11g | 22% |
| Vitamin A | 1758IU | 35% |
| Vitamin C | 27mg | 30% |
| Calcium | 219mg | 22% |
| Iron | 8mg | 44% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
You'll Also Love
