Moroccan Lentil & Chickpea Soup
Moroccan Lentil and Chickpea Soup! If you like healthy, spicy food- you've gotta try this one out. Lentils, chickpeas and brown rice in a spicy tomato and harissa broth.
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.
Nutrition
Serving: 1bowlCalories: 391kcalCarbohydrates: 64gProtein: 20gFat: 8gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 4gSodium: 639mgPotassium: 1066mgFiber: 23gSugar: 9gVitamin A: 3582IUVitamin C: 39mgCalcium: 123mgIron: 7mg