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Ricette Piani Pasto Cosa & Perché Scarica App (iOS / Android)
Ricette Piani Pasto Cosa & Perché Scarica App (iOS / Android)

Moroccan-Inspired Lentil and Chickpea Soup

di
S
Sophie

A hearty and flavorful soup inspired by Moroccan cuisine, featuring lentils, chickpeas, and aromatic spices.

Salva Ricetta Aggiungi al Piano Pasti

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Tempo di preparazione (min) 15 min
Tempo di cottura (min) 30 min
Difficoltà
Moroccan-Inspired Lentil and Chickpea Soup

Ingredienti

4 porzioni
|
  • 1/2 bunch
    Cilantro fresh oppure Parsley
  • 1/2 bunch
    Parsley fresh oppure Cilantro
  • 1
    Onion yellow oppure Red onion
  • 4
    Tomato ripe oppure Canned tomatoes
  • 1 cup
    Green lentil oppure Red lentil
  • 1 cup
    Chickpea cooked oppure Canned chickpeas
  • 1 tsp
    Ground cumin oppure Whole cumin seeds
  • 1/2 tsp
    Ground turmeric oppure Fresh turmeric
  • 1/2 tsp
    Ground cinnamon oppure Cinnamon stick
  • 1/2 tsp
    Ground ginger oppure Fresh ginger
  • 1/4 tsp
    Black pepper freshly ground oppure White pepper
  • 2 tbsp
    Olive oil extra virgin oppure Vegetable oil
  • 2 tbsp
    Lemon juice fresh oppure Lime juice
  • 1
    Carrot diced oppure Parsnip

Istruzioni

1

Chop the fresh cilantro and parsley, reserving a small portion for garnish.

Using fresh herbs enhances the flavor and aroma of the soup.

Ingredienti necessari per questo passaggio

cilantro parsley
2

Heat olive oil in a large pot over medium heat. Add diced onion and carrot, sauté until softened.

Sautéing the vegetables first helps to build a flavorful base for the soup.

Ingredienti necessari per questo passaggio

olive oil onion carrot
3

Add the spices (cumin, turmeric, cinnamon, ginger, and black pepper) to the pot and stir for 1 minute to toast them.

Toasting spices releases their essential oils, intensifying their flavors.

Ingredienti necessari per questo passaggio

ground cumin ground turmeric ground cinnamon ground ginger black pepper
4

Add the chopped tomatoes, lentils, and chickpeas to the pot. Pour in enough water to cover the ingredients and bring to a boil.

Using fresh tomatoes adds a natural sweetness to the soup.

Ingredienti necessari per questo passaggio

tomato green lentil chickpea
5

Reduce the heat to low, cover, and simmer the soup for 30 minutes, stirring occasionally.

Simmering allows the flavors to meld together beautifully.

6

Blend a portion of the soup for a creamier texture, then return it to the pot.

Blending part of the soup creates a rich and velvety consistency.

7

Stir in the lemon juice and reserved herbs. Adjust seasoning if needed.

Adding lemon juice at the end brightens the flavors of the soup.

Ingredienti necessari per questo passaggio

lemon juice cilantro parsley
8

Ladle the soup into bowls, garnish with fresh herbs, and serve warm.

Serving the soup with a garnish of fresh herbs adds a pop of color and freshness.

Ingredienti necessari per questo passaggio

cilantro parsley

Valori nutrizionali (100g)

Calorie 85 kcal
Grassi 3.5 g
  • Grassi Saturi: 0.5 g
Carboidrati 12 g
Fibre 4 g
Zuccheri 2 g
Proteine 4 g

Scopri di più su questa ricetta

📝

Informazioni sulla Ricetta

Discover the rich flavors of Moroccan-inspired lentil and chickpea soup. This hearty dish combines lentils, chickpeas, and a blend of aromatic spices for a comforting meal. Perfect for a cozy dinner or a healthy lunch option.
💪

Perché Questa Ricetta Ti Fa Bene

This soup is packed with plant-based protein from lentils and chickpeas, making it a nutritious choice for vegetarians and meat-eaters alike. The spices not only add flavor but also provide health benefits, such as anti-inflammatory properties from turmeric.
💡

Consigli e Trucchi

For a smoother texture, blend half of the soup and mix it back into the pot. Garnish with fresh herbs and a drizzle of olive oil for an elevated presentation.
🔄

Varianti della Ricetta

You can add diced carrots or celery for extra vegetables. For a spicier version, include a pinch of cayenne pepper or red chili flakes.
🗄️

Istruzioni di Conservazione

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 the soup thickens.
📚

Storia della Ricetta

This recipe draws inspiration from traditional Moroccan harira, a soup often enjoyed during Ramadan. It has been adapted to suit a variety of palates while retaining its authentic essence.
🥗

Informazioni Nutrizionali

Rich in fiber, protein, and essential vitamins, this soup is a wholesome meal option. The lentils and chickpeas provide sustained energy, while the spices contribute to overall wellness.
🍽️

Suggerimenti di Abbinamento

Serve with warm crusty bread or a side of couscous for a complete meal. A fresh green salad complements the soup beautifully.

Tag

healthy vegan vegetarian gluten-free high-protein soup

Categorie Ricette

Cucina

middle eastern other

Tipo di Pasto

lunch dinner snack

Portata

soup main course

Metodi di Cottura

sautéing sous vide boiling

Occasioni

everyday weeknight dinner family gathering potluck

Restrizioni Alimentari

vegetarian dairy-free gluten-free low-sugar vegan halal kosher macrobiotic

Stagioni

fall winter all-season

Difficoltà

  • Cosa e Perché
  • Termini
  • Informativa sulla privacy
Passa all'inglese - English Passa al tedesco - Deutsch Passa all'italiano - Italiano

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