Spicy Moroccan Lentil Soup Recipe
User Reviews
4.8
36 reviews
Excellent
-
Prep Time
15 mins
-
Cook Time
1 hr 15 mins
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Total Time
1 hr 25 mins
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Servings
2 servings
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Calories
613 kcal
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Course
Soup
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Cuisine
Middle Eastern
Spicy Moroccan Lentil Soup Recipe
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Moroccan lentil soup (aka Harira) is a nutritious low carb soup, stuffed with legumes and veggies! The soup is enriched with healthy and taste giving spices and is not hot but perfectly mild balanced in flavor. One-Pot, easy plant-based, meatless north-African soup. Enjoy this soup as a main dish with flatbread or as a starter.
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Ingredients
- 1 Tablespoon oil
- 1 onion sliced
- 1 tomato diced
- 1 Tablespoon Ginger + Garlic paste or chopped fine
- ½ Cup celery stalks greens cut small
- 1 small carrot cut small
- ¼ Teaspoon Black Pepper Ground
- ¼ Teaspoon Turmeric Ground powder
- 1 Teaspoon Cumin Seeds Ground powder
- 1 Teaspoon red chili pepper flakes optional
- ¼ Teaspoon cinnamon ground powder
- 1 Cup red lentils *see Notes
- 1 Cup chickpeas aka Garbanzo Beans, soft Cooked
- 6 Cups Water mixed with concentrated Stock
- To Taste salt
- 1 lemon juice to garnish
- Cilantro Fresh aka Coriander greens, to garnish
Instructions
- Add the oil to your pot and heat up. Throw in the onion slices and cook translucent.
- Then add the tomato pieces and stir-fry for a minute
- Next, add the ginger and garlic and stir fry on high heat quickly. Reduce heat and directly add the cut celery greens and carrot pieces.
- Fry on medium heat for 2 minutes.
- Reduce heat and add in the spices one by one. Black Pepper, Turmeric, Cumin, Chili flakes, and cinnamon.
- Mix a bit and increase heat to medium.
- Throw in the red lentils and the cooked chickpeas. Mix and let cook for a minute.
- Now pour in the broth and mix the content well.
- Taste to see if salt is needed. Cover and let cook for about 1 hour on slow heat.
- Check once in a while on your soup.
- The soup is ready when all the ingredients are soft after 60 minutes.
- Garnish with lemon juice and cilantro and serve hot.
Notes
- Use dry organic red lentils, but cooked soft chickpeas Red lentils cook quickly and here they don't need soaking in this recipe because the soup will be cooking beyond 20 minutes. However, the chickpeas need to be already cooked soft because they are notoriously hard otherwise and take a while to cook. I pressure cook my dry chickpeas before using them in my dishes.
Nutrition Information
Show Details
Serving
1025g
Calories
613kcal
(31%)
Carbohydrates
98g
(33%)
Protein
32g
(64%)
Fat
10g
(15%)
Sodium
2894mg
(121%)
Potassium
1507mg
(43%)
Fiber
36g
(144%)
Sugar
17g
(34%)
Vitamin A
6635IU
(133%)
Vitamin C
25.6mg
(28%)
Calcium
137mg
(14%)
Iron
10.4mg
(58%)
Nutrition Facts
Serving: 2servings
Amount Per Serving
Calories 613 kcal
% Daily Value*
| Serving | 1025g | |
| Calories | 613kcal | 31% |
| Carbohydrates | 98g | 33% |
| Protein | 32g | 64% |
| Fat | 10g | 15% |
| Sodium | 2894mg | 121% |
| Potassium | 1507mg | 32% |
| Fiber | 36g | 144% |
| Sugar | 17g | 34% |
| Vitamin A | 6635IU | 133% |
| Vitamin C | 25.6mg | 28% |
| Calcium | 137mg | 14% |
| Iron | 10.4mg | 58% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
4.8
36 reviews
Excellent
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