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.

Nutriscore Rating: 82/100

Prep Time:15 mins

Cook Time:40 mins

Total Time:55 mins

Servings: 6

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

Directions

Step 1

Heat the olive oil in a large pot over medium heat.

Step 2

Finely chop the onion, carrots, and celery. Add them to the pot and sauté for 5-7 minutes until softened.

Step 3

Mince the garlic cloves and add them to the pot. Cook for an additional 1 minute until fragrant.

Step 4

Stir in the ground cumin, coriander, cinnamon, turmeric, and paprika. Cook for 1-2 minutes to toast the spices.

Step 5

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.

Step 6

Add the bay leaf, stir well, and bring the mixture to a boil.

Step 7

Reduce the heat to low, cover the pot, and simmer for 25-30 minutes or until the lentils are tender.

Step 8

Discard the bay leaf and stir in the fresh cilantro, lemon juice, salt, and black pepper.

Step 9

Taste and adjust seasoning as needed.

Step 10

Ladle the soup into bowls and serve hot. Garnish with additional cilantro or a wedge of lemon if desired.

Nutrition Facts

Serving size	2938.8 grams (2938.8g)

Amount per serving	% Daily Value*
Calories	1809

Total Fat 52.80g	68%
Saturated Fat 8.20g	41%
Polyunsaturated Fat 7.10g
Cholesterol 0mg	0%
Sodium 7203mg	313%
Total Carbohydrate 276.80g	101%
Dietary Fiber 72.20g	258%
Total Sugars 67.20g
Protein 80.20g	160%

Vitamin D 0IU	0%
Calcium 658mg	51%
Iron 29mg	162%
Potassium 6124mg	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.

Source of Calories

Fat: 25.0%

Protein: 16.9%

Carbs: 58.2%