Moroccan Lentil and Chickpea Soup
Moroccan Lentil and Chickpea Soup! If you like healthy, spicy food- you’ve gotta try this one out.
We’re getting into cozy season, and this Moroccan Lentil and Chickpea soup is peak cozy. While I eat soups all year long, I get really excited about a bowl of soup this time of year as it signals the changing seasons and cooler weather right around the corner.
As with my other chickpea soups, like my lemon chickpea soup, chickpea tortellini soup, and chickpea and stars soup, this one is a hearty mix of plant-based proteins in a filling, delicious broth.
This Moroccan lentil and chickpea soup is from the Mediterranean Table Cookbook, authored by the editors of Prevention and my St. Louis dietitian friend, Jennifer McDaniel.
I swear this soup was made with me in mind. It’s got all of my favorite ingredients: chickpeas, lentils, brown rice, lots of fresh herbs, and spicy harissa paste. The moment I opened her gorgeous cookbook, I knew I was going to be making this one.
See below for tips for success, or scroll down for the full recipe.
Why We Love This Recipe
While I eat all foods, I would say that I loosely follow a Mediterranean diet pattern: lots of pulses (legumes, beans, and peas), vegetables, whole grains, fruits with healthy fats, and a side of protein. Um, and wine. That’s Mediterranean, isn’t it?
If you are looking for a beautiful cookbook packed with delicious recipes and a complete step-by-step primer on the Mediterranean diet, please check it out. I’ve already made several of the recipes and they have all been winners. My favorites: blueberry lemon tea cakes, arugula salad with goat cheese, grapes and za’tar croutons, saffron couscous and turkish red lentil bride soup. And of course, this Moroccan lentil and chickpea soup recipe that I’m sharing here today.
Ingredient Notes and Substitutions
- Saffron: I know saffron is an expensive spice, but it does give this Moroccan lentil and chickpea soup such a nice flavor. There really isn’t a 1:1 substitution for saffron, but annatto seeds and turmeric are often used. They aren’t the same, but can be used in a pinch.
- Vegetable Broth: As any good cook knows, good broth makes for good soup. Make sure to choose one that you like the flavor of before adding anything else.
- Brown Lentils: These are the common lentils that you can get at most grocery stores. Green French lentils can be substituted, but red lentils are different and will make for a very thick soup as they break down when cooked. Good when using them in a spaghetti sauce, like my high-protein vegan lasagna, but not for this soup.
- Chickpeas: For extra protein and fiber, I like the combination of both lentils and chickpeas.
- Harissa: You can find this in the pantry section of most well-stocked grocery stores, or online. Trader Joe’s often has it! You can use a mild harissa paste for a less spicy version.
Things to Know Before You Make This
This Moroccan lentil and chickpea soup makes a ton, which is a good thing in my book. We enjoyed a bowl of it for lunch, then popped the rest in the fridge for easy lunches throughout the week. I then froze half of the batch for dinner in the coming months.
However, this recipe easily halves, so feel free to cut back on the amount if needed.
Don’t be shy about adding the harissa paste. The soup completely comes together once you add in the cups of fresh herbs, the spicy harissa paste and a generous squirt of lemon juice.
More Lentil Soup Recipes
- Red Curry Lentil Soup
- Spicy Thai Green Curry Soup with Lentils
- Instant Pot Lentil Soup
- Slow Cooker Lentil Lasagna Soup
- Red Lentil Soup
If you try this Moroccan Lentil and Chickpea Soup recipe, let me know! Leave a comment, rate it, and tag your Instagram photos with #delishknowledge . I absolutely love seeing your creations. Happy cooking!
Moroccan Lentil & Chickpea Soup
Equipment
Ingredients
- 3 tablespoons olive oil
- 1 yellow onion, finely chopped
- 2 ribs celery, finely chopped
- 2 carrots, finely chopped
- 5 garlic cloves, minced
- 1 tablespoon grated fresh ginger
- 2 teaspoons turmeric
- 1 1/2 teaspoons ground cinnamon
- 1 teaspoon salt
- 1 teaspoon ground black pepper
- generous pinch saffron, about 20 threads
- 2 quarts low-sodium vegetable broth
- 1 can, 28 ounces diced tomatoes
- 1/2 cup brown rice
- 2 cups brown lentils, rinsed
- 2 cans, 15 ounces each chickpeas, drained and rinsed
- 1 cup chopped fresh cilantro, plus more for garnish
- 1 cup chopped fresh parsley, plus more for garnish
- 1-2 tablespoons harissa, I used 2-3 tablespoons
- 2 lemons, cut into wedges
Instructions
- Warm the oil in a large soup pot over medium heat. Cook the onion, celery, and carrots until tender and beginning to take on color, 7-8 minutes.
- Reduce the heat to low and add the garlic, ginger, turmeric, cinnamon, salt, pepper and saffron. Cook, stirring constantly, until fragrant, 1 minute.
- Add the broth, tomatoes and rice. Bring to a boil, reduce heat to a simmer, cover and cook for 10 minutes. Add the lentils and chickpeas and simmer until the lentils and rice are tender, about 35 minutes. The soup is meant to be thick, but if it seems too thick, add water, 1/2 cup at a time, to reach desired consistency.
- Stir in the cilantro, parsley and harissa and cook for 5 minutes.
- Garnish each serving with more herbs, plus the lemon wedges.