Moroccan Lentil Soup
User Reviews
5
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Prep Time
10 mins
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Cook Time
50 mins
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Total Time
1 hr
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Servings
6
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Calories
355 kcal
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Course
Main Course
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Cuisine
International
Moroccan Lentil Soup
Description
The soup begins by sautéing onions, carrots, celery, garlic, and fresh ginger to form an aromatic base. Brown or red lentils and drained garbanzo beans are added along with diced tomatoes and spices including cumin, garam masala, and paprika. The mixture simmers until the lentils soften.
The soup is then thickened by partially pureeing, enhancing creaminess while maintaining texture. A touch of balsamic vinegar is stirred in to brighten the flavors, and salt and pepper are adjusted to taste.
Garnishes include crumbled feta cheese, chopped cilantro, and crushed red pepper flakes, offering creamy, herbal, and spicy notes. The soup is traditionally served with pita bread, making a satisfying lunch or dinner option.
This recipe yields about 8 cups and stores well refrigerated up to five days or frozen for up to three months. Vegetables can be prepped ahead to save time.
Ingredients
- 2 Tablespoons olive oil
- 2 medium onion chopped, yellow
- 4 cloves garlic , minced
- 1 teaspoon ginger freshly grated
- 2 carrot diced, about 1 ¼ cups
- 2 ribs celery , chopped about 1 ¼ cups
- 1 cup lentils brown or red, dry
- 1 oz can garbanzo beans , drained
- 1 .5 oz can diced tomatoes petite
- 2 teaspoons cumin ground
- 1 teaspoon garam masala
- ½ teaspoon paprika or regular, sweet
- 6 cups vegetable broth low-sodium
- 1 Tablespoon balsamic vinegar
- salt to taste, freshly ground
- black pepper to taste, freshly ground
Garnish:
- 6 oz feta cheese crumbled
- 1 cup cilantro chopped, fresh
- red pepper flakes crushed
- pita bread , optional, for serving with
Instructions
- Sauté veggies: Add olive oil to a pot over medium heat. Once hot, sauté onion for 5 minutes. Add carrots, celery, garlic, and ginger and sauté a few more minutes.
- Add lentils, chickpeas, tomatoes, spices and vegetable broth. Bring to a boil, stirring occasionally, then reduce heat and simmer for about 30-35 minutes, or until lentils are tender.
- Thicken: Use an immersion blender to puree the soup just a little bit, to add a thick and creamy texture (or blend half of the soup in a food processor or blender).
- Stir in vinegar and season with salt and pepper, to taste.
- Garnish with fresh chopped cilantro, crushed red pepper flakes and feta cheese when serving. Serve with pita bread, if desired.
Notes
- Yield is approximately 8 cups with 1 1/3 cups per serving.
- Prep vegetables in advance to speed cooking time.
- Store leftovers refrigerated up to 5 days or freeze up to 3 months; thaw before reheating.
- To keep vegan, omit feta cheese garnish.
Nutrition Information
Show DetailsNutrition Facts
Serving: 6Serving
Amount Per Serving
Calories 355 kcal
% Daily Value*
| Calories | 355kcal | 18% |
| Carbohydrates | 44g | 15% |
| Protein | 18g | 36% |
| Fat | 13g | 20% |
| Saturated Fat | 5g | 25% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 5g | 25% |
| Cholesterol | 25mg | 8% |
| Sodium | 1512mg | 63% |
| Potassium | 756mg | 16% |
| Fiber | 15g | 60% |
| Sugar | 7g | 14% |
| Vitamin A | 4452IU | 89% |
| Vitamin C | 14mg | 16% |
| Calcium | 239mg | 24% |
| Iron | 5mg | 28% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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