Spicy Moroccan(ish) Lentil and Chickpea Soup Recipe
This delicious and simple Vegan/Vegetarian lentil and chickpea soup features loose Moroccan flavours that include harissa paste, cumin, coriander, cinnamon and lemon to create a boldly flavoured dish that is very easy to prepare.
Servings 2 Servings
Calories 548kcal
Ingredients
- 400 g Tin of Chickpeas 14oz
- 75 g Brown Lentils ½ Cup
- 1 Medium Onion 150g
- 3 Garlic Cloves
- 20 g Coriander ¾ Cup
- 2 tablespoon Rose Harissa
- 1 teaspoon Ground Cumin
- ⅛ teaspoon Ground Cinnamon
- ¼ teaspoon Salt (or more to taste)
- 200 g Tin of Plum Tomatoes 7oz
- 500 ml Vegetable Stock 2 Cups
- 1 tablespoon Lemon Juice
- 2 tablespoon Olive Oil
Instructions
- Drain the chickpeas in a sieve or colander, but do not rinse them.
- Soak the lentils in water whilst you prepare the rest of the ingredients.
- Cut the onion in half, peel it and then cut it into a 1cm (just under ½") dice.
- Heat the olive oil in a 20cm or 8" saucepan over a medium heat, add the onions and cook for 7-8 minutes, or until they start to become golden at the edges.
- Peel and finely dice the garlic cloves.
- Finely chop the coriander.
- Add the garlic and harissa paste to the onions and cook for 1-2 minutes, stirring constantly.
- Add the cumin, cinnamon, salt and most of the coriander, reserving a little for garnish, and stir to combine.
- Add the stock, plum tomatoes and lemon juice, stir and use a fork to mash the tomatoes against the side of the pan.
- Add the chickpeas, drain and add the lentils, stir, have a taste and add more salt if required.
- Add a lid, reduce the heat to medium-low and cook for 35-40 minutes.
- Remove the lid and mash some of the chickpeas and lentils to thicken the sauce a little, then serve with the reserved coriander.
So long as the stems are not too woody, you can chop them too. Try not to use any of the stems as garnish.
Video
Nutrition
Serving: 1 | Calories: 548kcal | Carbohydrates: 77g | Protein: 24g | Fat: 18g | Saturated Fat: 2g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 11g | Sodium: 1637mg | Potassium: 1233mg | Fiber: 24g | Sugar: 18g | Vitamin A: 1583IU | Vitamin C: 26mg | Calcium: 156mg | Iron: 9mg
