Moroccan Lentil and Chick Pea Soup
300kcal
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
- 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.