Moroccan Lentil and Chickpea Soup
Dive into the bold and aromatic flavors of Moroccan Lentil and Chickpea Soup, a hearty and wholesome dish that’s perfect for cozy weeknight dinners or meal prep. This vibrant, plant-based recipe is infused with warming spices like cumin, cinnamon, turmeric, and paprika, creating a comforting and mildly spiced broth. Red lentils and protein-packed chickpeas simmer alongside sweet carrots, celery, and tangy diced tomatoes, making every spoonful nourishing and delicious. A bright finish of fresh cilantro and a splash of lemon juice elevate this soup with a zesty, herbaceous touch. Ready in under an hour, this one-pot wonder is not only easy to prepare but also vegan, gluten-free, and brimming with rich, authentic Moroccan flavors.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 large yellow onion
- 2 medium carrots
- 2 medium celery stalks
- 4 large garlic cloves
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 0.5 teaspoon ground cinnamon
- 0.5 teaspoon ground turmeric
- 1 teaspoon paprika
- 1 cup red lentils
- 1 can (15 oz) canned chickpeas, drained and rinsed
- 1 can (14 oz) diced tomatoes, with juices
- 6 cups vegetable broth
- 1 leaf bay leaf
- 0.25 cup fresh cilantro, chopped
- 2 tablespoons fresh lemon juice
- 1 teaspoon salt
- 0.5 teaspoon black pepper
Instructions
Heat the olive oil in a large pot over medium heat.
Finely chop the onion, carrots, and celery. Add them to the pot and sauté for 5-7 minutes until softened.
Mince the garlic cloves and add them to the pot. Cook for an additional 1 minute until fragrant.
Stir in the ground cumin, coriander, cinnamon, turmeric, and paprika. Cook for 1-2 minutes to toast the spices.
Rinse the red lentils under cold water until the water runs clear. Add the lentils, chickpeas, diced tomatoes (with their juices), and vegetable broth to the pot.
Add the bay leaf, stir well, and bring the mixture to a boil.
Reduce the heat to low, cover the pot, and simmer for 25-30 minutes or until the lentils are tender.
Discard the bay leaf and stir in the fresh cilantro, lemon juice, salt, and black pepper.
Taste and adjust seasoning as needed.
Ladle the soup into bowls and serve hot. Garnish with additional cilantro or a wedge of lemon if desired.
Nutrition Facts
Calories |
1809 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 52.8 g | 68% | |
| Saturated Fat | 8.2 g | 41% | |
| Polyunsaturated Fat | 7.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 7203 mg | 313% | |
| Total Carbohydrate | 276.8 g | 101% | |
| Dietary Fiber | 72.2 g | 258% | |
| Total Sugars | 67.2 g | ||
| Protein | 80.2 g | 160% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 658 mg | 51% | |
| Iron | 29.1 mg | 162% | |
| Potassium | 6124 mg | 130% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
