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Spiced Moroccan Lentil and Bean Soup

by
S
Sophie

A hearty and flavorful Moroccan-inspired soup featuring lentils, beans, and aromatic spices.

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Preparation time (min) 15 min
Cooking time (min) 30 min
Difficulty
Spiced Moroccan Lentil and Bean Soup

Ingredients

6 servings
|
  • 1 whole
    Onion yellow or Shallot
  • 3 clove
    Garlic fresh or Garlic powder
  • 1 tbsp
    Ginger fresh or Ground ginger
  • 2 whole
    Carrot medium or Parsnip
  • 2 whole
    Celery stalk or Fennel
  • 1 cup
    Tomato diced or Crushed tomatoes
  • 1 cup
    Red lentil or Yellow lentil
  • 1 cup
    Garbanzo bean canned or Black beans
  • 1 cup
    Cannellini bean canned or Navy beans
  • 1 tsp
    Garam masala or Curry powder
  • 1/2 tsp
    Ground cardamom or Allspice
  • 1/4 tsp
    Ground cayenne pepper or Paprika
  • 1 tsp
    Ground cumin or Ground coriander
  • 2 tbsp
    Olive oil extra virgin or Vegetable oil
  • 6 cup
    Water or Vegetable broth

Instructions

1

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

Using a good quality olive oil enhances the flavor of the sautéed ingredients.

Ingredients needed for this step

olive oil
2

Add the chopped onion, minced garlic, and grated ginger to the pot and sauté until fragrant.

Stir frequently to prevent the garlic from burning, as it can turn bitter.

Ingredients needed for this step

onion garlic ginger
3

Stir in the diced carrots and celery, cooking for a few minutes to soften.

Cut the vegetables into uniform pieces for even cooking.

Ingredients needed for this step

carrot celery
4

Add the diced tomatoes, red lentils, garbanzo beans, cannellini beans, and water to the pot.

Rinse the lentils and beans before adding to remove excess starch and sodium.

Ingredients needed for this step

tomato red lentil garbanzo bean cannellini bean water
5

Stir in the garam masala, ground cardamom, ground cayenne pepper, and ground cumin.

Toast the spices in the pot for a few seconds before stirring to release their aroma.

Ingredients needed for this step

garam masala ground cardamom ground cayenne pepper ground cumin
6

Bring the mixture to a boil, then reduce the heat and simmer until the lentils are tender.

Cover the pot partially to prevent excessive evaporation while simmering.

Ingredients needed for this step

red lentil
7

Blend half of the soup until smooth, then return it to the pot and stir well.

Blending part of the soup creates a creamy texture while retaining some chunkiness.

Ingredients needed for this step

red lentil garbanzo bean cannellini bean tomato
8

Serve the soup hot, garnished with fresh herbs or a drizzle of olive oil.

Serve with a side of crusty bread for a complete meal.

Ingredients needed for this step

olive oil

Nutrition Facts (100g)

Calories 70 kcal
Fat 2.5 g
  • Saturated Fat: 0.4 g
Carbohydrates 10 g
Fiber 3 g
Sugar 2 g
Protein 3.5 g

Learn More About This Recipe

📝

About this Recipe

Discover the rich flavors of Moroccan cuisine with this Spiced Moroccan Lentil and Bean Soup. Packed with lentils, beans, and a blend of aromatic spices, this hearty soup is perfect for a cozy dinner. Easy to prepare and full of nutrients, it's a must-try for anyone looking to enjoy a healthy and delicious meal.
💪

Why This Recipe Is Good For You

This soup is rich in plant-based protein and fiber, making it a nutritious choice for a balanced diet. It's also vegan and low in cholesterol, catering to a variety of dietary preferences. Perfect for those seeking a wholesome and satisfying meal.
💡

Tips & Tricks

For an extra depth of flavor, toast the spices briefly before adding them to the soup. You can also garnish with fresh cilantro or a dollop of yogurt for added freshness and creaminess.
🔄

Recipe Variations

Feel free to experiment by adding other vegetables like zucchini or bell peppers. You can also substitute the beans with your favorites, such as black beans or navy beans.
🗄️

Storage Instructions

Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stove, adding a splash of water if needed to adjust the consistency.
📚

Recipe History

Moroccan cuisine is known for its rich and aromatic spices, and lentil soups have been a staple in many cultures for centuries. This recipe draws inspiration from traditional Moroccan flavors, offering a modern twist.
🥗

Nutritional Information

This soup is a great source of protein, fiber, and essential vitamins and minerals. It's low in fat and cholesterol, making it a heart-healthy option.
🍽️

Pairing Suggestions

Pair this soup with warm flatbread or a fresh green salad for a complete meal. A glass of mint tea complements the Moroccan flavors beautifully.

Tags

healthy vegan vegetarian gluten-free high-protein

Recipe Categories

Cuisine

indian

Meal Type

lunch dinner snack

Course

soup main course

Cooking Methods

sautéing boiling blanching

Occasions

everyday weeknight dinner family gathering

Dietary Restrictions

vegan kosher low-sugar vegetarian halal macrobiotic

Seasons

winter fall all-season

Difficulty

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