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8 servings
Meal Types:
Main Dishes
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Moroccan Spiced Chickpea and Lentil Soup

A soup that's packed full of flavor.



  1. 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.
  2. Add the red and white onions, cook until soft and translucent, but without turning brown, stirring mixture from time to time, about 12 minutes.
  3. 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 (optional), letting them infuse the mixture with their flavors for a few more minutes.
  4. Add the lentils, vegetable stock, sprigs of cilantro and parsley and bay leaves (uncrumbled) and bring to a boil, then reduce heat to a simmer.
  5. 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.
  6. 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.
  7. 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. Also vegetable stock can be changed out for chicken or beef stock if preferred.
  8. Note; recipe based on Harris Teeter's Moroccan Lentil with Chick Peas Soup.
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nice and spicy - left out the sugar and added squeeze of lemon - will make it again
26 May 08 by member: flaxseed
Great recipe I left out sugar also very filling fresh and tasty
29 Jul 12 by member: Rosskren


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A rich, hearty filling soup that is great for lunch or before the main meal.
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With absolutely no meat, this tastes amazing alone or served alongside rice. Use fresh ingredients!
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A thick, hearty soup that's full of vegetables.

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Nutrition summary:

There are 643 calories in 1 serving of Moroccan Spiced Chickpea and Lentil Soup.
Calorie break-down: 15% fat, 64% carbs, 21% protein.

Nutrition Facts
Serving Size: 1 serving
Amount Per Serving
Calories from Fat 99
Calories 643
% Daily Values*
Total Fat 10.98g 17%
  Saturated Fat 1.678g 8%
  Polyunsaturated Fat 2.534g  
  Monounsaturated Fat 5.931g  
Cholesterol 1mg 0%
Sodium 1233mg 51%
Potassium 1593mg  
Total Carbohydrate 104.84g 35%
  Dietary Fiber 37.3g 149%
  Sugars 10.71g  
Protein 33.5g  
Vitamin A 387% Vitamin C 333%
Calcium 116% Iron 464%
of RDI*
(643 calories)
32% of RDI
Calorie Breakdown:
Carbohydrate (64%)
Fat (15%)
Protein (21%)
* Based on a RDI of 2000 calories