Chunky Moroccan Chickpea and Lentil Delight
This hearty and aromatic Moroccan Chickpea and Lentil Soup is a delightful blend of spices, fresh vegetables, and protein-rich legumes. Inspired by a Whole Foods recipe, this soup boasts a vibrant profile and a satisfying texture, making it perfect for chilly days or as a nourshing meal anytime. The sweetness of fennel and tomatoes, combined with exotic spices such as saffron and cinnamon, create a symphony of flavors. Customize the consistency to your liking - add more vegetable broth for a lighter soup or blend a portion of the lentils and chickpeas for a creamy finish. Pair it with a zesty charmoula for an extra burst of flavor!
8
Servings
300
Calories
19
Ingredients
Ingredients
Extra virgin olive oil
4 (tablespoons)
White onion
1 (medium, chopped (about 1 cup))
Red onion
1 (medium, chopped (about 1 cup))
Fennel bulb
1 (peeled, cored, and chopped (about 1 cup))
Ground ginger
1/2 (teaspoon)
Ground turmeric
1/2 (teaspoon)
Ground cinnamon
1/2 (teaspoon)
Saffron thread
1 (pinch (optional))
Canned chopped tomatoes
2 (14 ounce cans (with juice))
Garlic cloves
2 (minced)
Sugar
2 (tablespoons (or to taste))
Low sodium vegetable broth
4 (cups)
Dried lentils
1 (cup, picked through and rinsed)
Canned chickpeas
3 (cups, drained and rinsed)
Cilantro
4 (sprigs)
Parsley
4 (sprigs)
Dried bay leaves
2 (whole)
Salt
to taste
Pepper
to taste
Instructions
1
In a large pot, heat the extra virgin olive oil over medium heat. Add the chopped fennel and cook for about 3 minutes, allowing it to soften and release its natural sweetness.
2
Stir in the chopped white and red onions, cooking for approximately 12 minutes until they become soft and translucent without browning. Stir occasionally to prevent sticking.
3
Add the canned chopped tomatoes along with their juice and increase the heat to high. Let the mixture come to a simmer, which should take about 5 minutes.
4
Sprinkle in the ground ginger, turmeric, cinnamon, minced garlic, and saffron threads (if using). Continue to cook for an additional 2-3 minutes, allowing the spices to infuse their wonderful aromas into the mixture.
5
Incorporate the rinsed lentils into the pot, followed by the vegetable broth, sprigs of cilantro and parsley, and the bay leaves. Stir gently and bring the mixture to a boil, then reduce the heat to a gentle simmer.
6
Season with salt, pepper, and sugar, stirring occasionally. Cover the pot and let the soup simmer for about 25 minutes, or until the lentils are tender.
7
Add the drained and rinsed chickpeas to the pot, cooking uncovered for another 5-7 minutes until thoroughly heated.
8
Taste the soup and adjust seasonings with additional salt, pepper, or sugar as desired. Finally, remove the bay leaves and any whole sprigs of cilantro and parsley before serving.
Nutrition Information
7.5g
Fat
45g
Carbs
12g
Protein
8g
Fiber
Frequently Asked Questions
Frequently Asked Questions
What is Chunky Moroccan Chickpea and Lentil Delight?
It is a hearty, aromatic Moroccan-inspired soup featuring a blend of spices, fresh vegetables like fennel and onions, and protein-rich legumes including chickpeas and lentils.
Is this recipe vegan?
Yes, this recipe is entirely vegan as it uses vegetable broth and plant-based ingredients.
How many servings does this recipe make?
The recipe is designed to produce 8 servings.
What are the nutritional highlights of this soup?
Each serving contains approximately 300 calories, 12g of protein, 8g of fiber, and 7.5g of fat.
Can I substitute the fennel bulb?
If you do not have fennel, you can substitute it with celery for a similar texture, though the flavor will lack the slight licorice note characteristic of fennel.
Do I need to soak the dried lentils?
No, dried lentils do not require soaking; simply pick through them for debris and rinse them thoroughly before adding to the pot.
Is the saffron mandatory for this recipe?
No, saffron is optional. It adds a lovely aroma and color, but the soup remains delicious without it thanks to the turmeric and cinnamon.
How can I make the soup creamier?
For a creamier finish, you can use an immersion blender to blend a portion of the lentils and chickpeas once they are cooked.
Can I use fresh tomatoes instead of canned?
Yes, you can use fresh chopped tomatoes, though you may need to add a bit of extra liquid or tomato juice to match the moisture provided by the canned versions.
How long does it take to cook the lentils?
Once the mixture comes to a boil, the lentils typically take about 25 minutes of simmering to become tender.
Why is sugar added to the recipe?
A small amount of sugar helps to balance the acidity of the tomatoes and enhances the natural sweetness of the sautéed onions and fennel.
What should I do with the herb sprigs and bay leaves?
The cilantro, parsley sprigs, and bay leaves should be removed from the pot before serving the soup.
Is this soup gluten-free?
The primary ingredients are naturally gluten-free; however, ensure that your vegetable broth is certified gluten-free if you have a sensitivity.
Can I use dried chickpeas instead of canned?
You can, but they must be soaked and cooked separately beforehand, as they take much longer to soften than lentils.
How much protein is in each serving?
Each serving of this soup provides 12 grams of plant-based protein.
What are the main spices used?
The flavor profile is built using ground ginger, turmeric, cinnamon, garlic, and optional saffron.
How should I store leftovers?
Leftovers can be stored in an airtight container in the refrigerator for up to 4 to 5 days.
Can this soup be frozen?
Yes, this soup freezes very well for up to 3 months. Thaw in the fridge overnight before reheating.
Is the soup spicy?
The soup is highly aromatic and spiced but not inherently 'hot'. You can add red pepper flakes if you prefer a spicy kick.
What type of onions are recommended?
The recipe calls for a combination of one medium white onion and one medium red onion for a balanced flavor.
How much fiber is in this recipe?
This soup is high in fiber, providing 8 grams per serving.
What can I serve with this Moroccan soup?
It pairs excellently with crusty bread, pita, or a side of zesty charmoula sauce for extra flavor.
Can I use a different type of oil?
While extra virgin olive oil is recommended for flavor, you can use any neutral cooking oil like avocado or grapeseed oil.
Can I add other vegetables?
Absolutely. Chopped carrots or sweet potatoes would fit the flavor profile well and add more bulk to the soup.
How much vegetable broth is needed?
The recipe requires 4 cups of low-sodium vegetable broth.
Does the recipe use minced garlic?
Yes, the recipe includes 2 minced garlic cloves added during the spice-infusion stage.
What is the carbohydrate count?
There are 45 grams of carbohydrates per serving.
Can I make this in a slow cooker?
Yes, you can sauté the vegetables first and then combine everything in a slow cooker on low for 6-8 hours, adding the chickpeas in the last 30 minutes.
Is this a good meal for cold weather?
Yes, its hearty texture and warming spices like ginger and cinnamon make it an ideal comfort food for chilly days.
Can I adjust the consistency of the soup?
Yes, you can add more vegetable broth for a lighter soup or use less/blend a portion for a thicker, chunkier texture.