Moroccan Spiced Chickpea And Lentil Soup
From darbar 16 years ago
- 60 minutes to make
- Serves 8
Dairy-Free, Gluten-Free, Vegan Ginger, turmeric, cinnamon and saffron infuse each spoonful of this savory soup — a hearty combination of lentils, chickpeas, fennel, onions and tomatoes. Pick up the spice profile with a dollop of Charmoula, a Moroccan condiment sauce with garlic, cumin, cilantro and jalapeño. Read more Great with a warm whole wheat pita and a simple salad on the side. See less
Ingredients
- 4 tablespoons extra virgin olive oil shopping list
- 1 medium white onion, chopped (about 1 cup) shopping list
- 1 medium red onion, chopped (about 1 cup) shopping list
- 1 fennel bulb, peeled, cored and chopped (about 1 cup) shopping list
- 1/2 teaspoon ground ginger shopping list
- 1/2 teaspoon ground turmeric shopping list
- 1/2 teaspoon ground cinnamon shopping list
- Pinch of saffron threads (optional) shopping list
- 2 cans (14 ounces each) chopped tomatoes with their juice shopping list
- 2 cloves of garlic, minced shopping list
- 2 tablespoons sugar or to taste shopping list
- 4 cups gluten-free low sodium vegetable broth shopping list
- 1 cup dried lentils (green, brown, red or yellow), picked through and rinsed shopping list
- 3 cups canned chickpeas or garbanzo beans, drained and rinsed shopping list
- 4 sprigs cilantro shopping list
- 4 sprigs parsley shopping list
- 2 dried bay leaves shopping list
- sea salt, to taste shopping list
- pepper, to taste shopping list
- CHARMOULA shopping list
- 1 garlic clove shopping list
- 1 teaspoon cumin seeds, toasted and ground shopping list
- 4 to 5 tablespoons extra virgin olive oil shopping list
- juice of 1 lemon, plus zest shopping list
- 1 jalapeño pepper, seeded and deveined shopping list
- 1 bunch cilantro shopping list
- salt to taste shopping list
- pepper to taste shopping list
How to make it
- For the Charmoula
- Mix the garlic, cumin, four tablespoons of the olive oil, lemon juice and jalapeño in a food processor. Pick cilantro leaves from their stems. Add the lemon zest and cilantro and season lightly with salt and pepper. Pulse mixture a couple of times, scraping mixture down from side of the bowl in between pulses. Add the remaining olive oil if needed. The mixture should resemble a rustic pesto. Place in tightly closed container and refrigerate for up to two days.
- For the Soup
- In a medium sized pot (about 4 quart capacity) with a lid, heat the olive oil at medium heat and add fennel, gently cooking for a couple of minutes while the fennel releases its natural juices.
- Add the red and white onions, cook until soft and translucent, but without turning brown, stirring mixture from time to time, about 12 minutes.
- Add tomatoes and increase heat to high until the mixture comes to a simmer (about 5 minutes). Add the ginger, turmeric, cinnamon, garlic and saffron if using, letting them infuse the mixture with their flavors for a few more minutes.
- Add the lentils, vegetable stock, sprigs of cilantro and parsley and bay leaves and bring to a boil, then reduce heat to a simmer.
- Season with salt, pepper and sugar, stirring the mixture a couple of times. Cover pot and let simmer for about 25 minutes or until the lentils are tender. Add the cooked chickpeas and cook uncovered for another 5 to 7 minutes until heated through. Mix well, season again with salt, pepper and sugar to taste. Remove bay leafs and sprigs of cilantro and parsley.
- For a thicker soup, remove about one cup of the cooked lentils and chickpeas from the soup and process them in blender, adding some extra liquid if needed. Add the blended mixture back to the soup.
- For a thinner soup. add extra vegetable stock.
- Serve hot with 1 tablespoon of Charmoula sauce on the top of the soup, if desired.
The Rating
Reviewed by 4 people-
This is quite an undertaking but well worth it. Great post.
sunny
in Portland loved it
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I made this soup last night, we all loved it even my three children asked for more. This soup will be made again and again at my house. Well Done.
unicorn4
in Melbourne loved it
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