Moroccan Lentil and Chick Pea Soup

Name: Moroccan Lentil and Chick Pea Soup
Prep time: 30 min
Cook time: 40 min
Total time: 70 min
Ingredients: 2 tablespoons olive oil; 1 onion (diced); 3 stalks celery (chopped small); 4 cloves garlic (chopped); 1 1/2 teaspoons dried ground ginger; 1/2 teaspoon black pepper; 1/2 teaspoon turmeric; 2 teaspoons cumin; 1 teaspoon smoked paprika; 1/4 teaspoon chipotle pepper or cayenne; 6 cups broth (vegetable or chicken); 1 28-ounce can tomatoes (whole or crushed); 1 stick cinnamon (cinnamon stick (or 1/4 teaspoon ground cinnamon)); saffron (tiny pinch (optional)); 1-2 teaspoons sea salt; 1/2 cup red lentils; 1/2 cup brown or green lentils; 1 1/2 cups garbanzo beans (chickpeas) (or 1 15-ounce can); 1/4 pound capellini pasta (broken into approximately 1-inch pieces); 1/2 cup cilantro (chopped, stems are great); 1/2 cup parsley (chopped)

Moroccan Lentil and Chick Pea Soup

300kcal

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Prep 30 minutes mins

Cook 40 minutes mins

Total 1 hour hr 10 minutes mins

Hearty Moroccan-inspired soup with red and green lentils, chickpeas, tomatoes and warm spices finished with fresh herbs.

Servings 6 servings

Course Main, Soup

Cuisine Moroccan, North African

Ingredients

▢ 2 tablespoons olive oil
▢ 1 onion diced
▢ 3 stalks celery chopped small
▢ 4 cloves garlic chopped
▢ 1 1/2 teaspoons dried ground ginger
▢ 1/2 teaspoon black pepper
▢ 1/2 teaspoon turmeric
▢ 2 teaspoons cumin
▢ 1 teaspoon smoked paprika
▢ 1/4 teaspoon chipotle pepper or cayenne
▢ 6 cups broth vegetable or chicken
▢ 1 28-ounce can tomatoes whole or crushed
▢ 1 stick cinnamon cinnamon stick (or 1/4 teaspoon ground cinnamon)
▢ saffron tiny pinch (optional)
▢ 1-2 teaspoons sea salt
▢ 1/2 cup red lentils
▢ 1/2 cup brown or green lentils
▢ 1 1/2 cups garbanzo beans (chickpeas) or 1 15-ounce can
▢ 1/4 pound capellini pasta broken into approximately 1-inch pieces
▢ 1/2 cup cilantro chopped, stems are great
▢ 1/2 cup parsley chopped

Method

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Heat the oil and sauté the onions until soft, about 5–8 minutes.
Add celery, garlic, turmeric, cumin, sea salt, black pepper, chipotle (or cayenne) and smoked paprika.
Sauté until very fragrant, about 2 minutes, to bloom the spices.
Deglaze the pot with the broth.
Add the tomatoes, half of the parsley and half of the cilantro, the cinnamon stick (or ground cinnamon) and both lentils.
Cover vented, bring to a simmer and allow to simmer for 30 minutes.
Add the broken capellini and chickpeas and cook another 10 minutes until pasta and lentils are tender.
Stir in the remaining herbs (parsley and cilantro), adjust salt to taste, and serve hot.

Nutrition

Calories300kcalCarbohydrates45gProtein15gFat8gSaturated Fat1.5gSodium800mgPotassium900mgFiber12gSugar6gVitamin A800IUVitamin C15mgCalcium80mgIron4mg

Notes

Dried lentils are preferred for soup (red lentils cook faster). Red lentils cook quickly (about 5 minutes in Instant Pot); green/brown lentils take longer. Optionally garnish with Greek yogurt to soften and add creaminess.