1 hr 15 mins
Nabbed this from a Whole Foods recipe. Very good especially with the chamoula (separate recipe). This is very chunky, if you want a thin soup add more veggie broth, if you want a thicker soup take some of the chickpeas and lentils and puree them in a blender, then add them back into the soup.
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- 4 tablespoons extra virgin olive oil
- 1 medium white onion, chopped (about 1 cup)
- 1 medium red onion, chopped (about 1 cup)
- 1 fennel bulb, peeled, cored and chopped (about 1 cup)
- 1/2 teaspoon ground ginger
- 1/2 teaspoon ground turmeric
- 1/2 teaspoon ground cinnamon
- 1 pinch saffron thread (optional)
- 2 (14 ounce) cans chopped tomatoes (with juice)
- 2 garlic cloves, minced
- 2 tablespoons sugar (or to taste)
- 4 cups low sodium vegetable broth
- 1 cup dried lentils, picked through and rinsed
- 3 cups canned chick-peas, drained and rinsed
- 4 sprigs cilantro
- 4 sprigs parsley
- 2 dried bay leaves
- salt and pepper
- 1In a medium sized pot heat the olive oil at medium heat and add fennel, gently cooking for a couple of minutes while the fennel releases its natural juices.
- 2Add the red and white onions, cook until soft and translucent, but without turning brown, stirring mixture from time to time, about 12 minutes.
- 3Add tomatoes and increase heat to high until the mixture comes to a simmer (about 5 minutes).
- 4Add the ginger, turmeric, cinnamon, garlic and saffron if using, letting them infuse the mixture with their flavors for a few more minutes.
- 5Add the lentils, vegetable stock, sprigs of cilantro and parsley and bay leaves and bring to a boil, then reduce heat to a simmer.
- 6Season 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.
- 7Add the cooked chickpeas and cook uncovered for another 5 to 7 minutes until heated through.
- 8Mix well, season again with salt, pepper and sugar to taste. Remove bay leafs and sprigs of cilantro and parsley.
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Nutritional Facts for Moroccan Spiced Chickpea and Lentil Soup
Serving Size: 1 (307 g)
Servings Per Recipe: 8
- Amount Per Serving
- % Daily Value
- Calories 383.2
- Calories from Fat 93
- Total Fat 10.4 g
- Saturated Fat 1.7 g
- Cholesterol 0.0 mg
- Sodium 298.4 mg
- Total Carbohydrate 66.0 g
- Dietary Fiber 20.5 g
- Sugars 7.4 g
- Protein 14.1 g
The following items or measurements are not included:
low sodium vegetable broth