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Yields:
8 servings
Meal Types:
Soups
Main Dishes
Rating:
Average FatSecret member ranking fatsecret members overall average rating

Moroccan Spiced Chickpea and Lentil Soup

A soup that's packed full of flavor.

Ingredients

Directions

  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.
48 members have added this recipe to their cookbook.
 

Average Member Rating

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not yet rated.


       

Can I Have These Foods

on Slim Fast :
Food Group Avg Member Opinion 
Legumes and Legume Products
Moderation*
Soup
Unfavorable*
Oils
Unfavorable*
Vegetables and Vegetable Products
Favorable*
Sweets
Unfavorable*
Spices and Herbs
OK*
food groups ordered by calorie contribution to recipe.

Reviews 
Great recipe I left out sugar also very filling fresh and tasty
29 Jul 12 by member: Rosskren
nice and spicy - left out the sugar and added squeeze of lemon - will make it again
26 May 08 by member: flaxseed
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by: dee
A lovely hearty tomato and red lentil soup that the whole family can enjoy.
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Delicious minestrone makes for a hearty meal in itself.
by: mrsch
A rich, hearty filling soup that is great for lunch or before the main meal.
by: Adora
Very easy to make soup... my boyfriend loved it!
by: rsc8781
With absolutely no meat, this tastes amazing alone or served alongside rice. Use fresh ingredients!
by: starshme
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
643
 
% Daily Values*
Total Fat
10.98g
17%
Saturated Fat
1.678g
8%
Trans Fat
-
Polyunsaturated Fat
2.534g
Monounsaturated Fat
5.931g
Cholesterol
1mg
0%
Sodium
1233mg
51%
Total Carbohydrate
104.84g
35%
Dietary Fiber
37.3g
149%
Sugars
10.71g
Protein
33.5g
Vitamin D
-
Calcium
1160mg
116%
Iron
83.52mg
464%
Potassium
1593mg
46%
Vitamin A
19350IU
387%
Vitamin C
199.8mg
333%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
32%
of RDI*
(643 calories)
32% of RDI
Calorie Breakdown:
 
Carbohydrate (64%)
 
Fat (15%)
 
Protein (21%)
* Based on a RDI of 2000 calories


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