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+ servings

Moroccan Lentil and Chickpea Soup

This healthy and delicious soup comes together creating a hearty and wholesome weekday soup!
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings: 4
Course: Soup
Cuisine: Moroccan
Calories: 393

Ingredients
  

  • 3 tbsp extra virgin olive oil
  • 1 onion, chopped
  • 2 ribs celery, diced
  • 2 medium carrots, diced
  • 1/2 tsp turmeric
  • 1/2 tsp cinnamon
  • 1 tsp ginger
  • 1 cup green lentils, rinsed and drained
  • 1-15 oz canned chickpeas, drained and rinsed
  • 2 tbsp tomato paste
  • 5-6 cups vegetable broth
  • 1/2 cup long grain rice
  • 1 1/2 tbsp all-purpose flour
  • 1 cup water
  • 1 tsp salt
  • 1/4 tsp fresh ground pepper
  • 4 tbsp fresh parsley, chopped plus extra for garnishing
  • 4 tbsp Greek yogurt for garnishing (optional)
  • lemon wedges for garnishing (optional) 

Equipment

  • 2 qt or 1.89 liter sauce pot

Method
 

  1. In a medium sauce pot, over medium heat, sauté the onion for 2 minutes, then add the celery, and carrots, continue cooking for another 2 minutes. Stir in turmeric, cinnamon and ginger.    
  2. Stir in tomato paste, lentils and chickpeas. Start by adding 5 cups of vegetable stock with the rice, bring to a boil then reduce to a simmer for 30 minutes until lentils are cooked and vegetables are tender. If the soup becomes to thick, then add another 1/2-1 cup of vegetable broth.
  3. In a small bowl, mix together the flour and 1 cup of water until smooth, then stir into soup. Increase heat to a boil then simmer for about 5-10 minutes until it’s thickened. Stir in parsley.
  4. Serve with pita bread and a dollop of Greek yogurt if desire. Garnish with fresh parsley and lemon wedges.

Nutrition

Calories: 393kcalCarbohydrates: 57gProtein: 13gFat: 13gSaturated Fat: 2gPolyunsaturated Fat: 2gMonounsaturated Fat: 8gSodium: 2148mgPotassium: 633mgFiber: 11gSugar: 7gVitamin A: 3407IUVitamin C: 6mgCalcium: 83mgIron: 4mg

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