5.0 from 18 votes
Moroccan Chickpea And Lentil Soup
A vegetarian soup flavoured with Moroccan spices is healthy, hearty and warming, making a perfect one pot meal to see you through the colder months.
Prep Time
5 mins
Cook Time
5 mins
Total Time
40 mins
Servings: 2 people
Calories: 499 kcal
Course:
Soup
Cuisine:
Moroccan
Ingredients
Soup
- 2 tablespoons olive oil
- 1 medium red onion thinly sliced
- ¾ teaspoon ground cumin
- 1½ teaspoon Ras-el-Hanout spice mix
- 1 teaspoon smoked paprika
- 400 g canned chopped tomatoes 14 oz can
- 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 canned chickpeas 14 oz can, drained
- 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.
Cup of Yum
Notes
- Ras-el-hanout spice mix is available from your local Middle Eastern grocery store.
- This soup can be made ahead as the flavours combine and develop, it tastes even better after resting for a few hours or served the next day!
- Store leftovers in a sealed container and keep in the fridge for up to 3 days. Reheat in a saucepan with a little added water before serving.
Nutrition Information
Serving
1100 grams
Calories
499kcal
(25%)
Carbohydrates
65g
(22%)
Protein
22g
(44%)
Fat
19g
(29%)
Saturated Fat
3g
(15%)
Polyunsaturated Fat
4g
Monounsaturated Fat
11g
Cholesterol
1mg
(0%)
Sodium
3597mg
(150%)
Potassium
1150mg
(33%)
Fiber
22g
(88%)
Sugar
11g
(22%)
Vitamin A
1758IU
(35%)
Vitamin C
27mg
(30%)
Calcium
219mg
(22%)
Iron
8mg
(44%)
Nutrition Facts
Serving: 2people
Amount Per Serving
Calories 499
% 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.