Spiced Moroccan Soup
This Spiced Moroccan Lentil Soup is one you'll want to file in favourites and make soon . A rich tomato based soup, loaded with vegetables, lentils, chickpeas and so much spice. Serve it with a side of Leftover Pizza Dough Flatbread or Stovetop Nann Bread for a great meal.
Servings: 6 servings
Calories: 413kcal
Ingredients
- 1 medium brown onion diced
- 2 tablespoons olive oil divided
- 4 cloves garlic minced
- 1 bay leaf
- 6 medium carrots peeled and sliced cross ways into about 1/2 inch pieces
- 4 medium celery ribs diced into about 1/2 inch pieces
- 1 teaspoon turmeric
- 1 teaspoon cumin
- 1 teaspoon ground coriander
- 1/2 teaspoon chili flakes
- 28 oz can whole tomatoes
- 4 1/2 cups vegetable stock more if needed
- 1 tablespoon tomato paste
- 2 tablespoon white wine vinegar
- 1 teaspoon salt
- 1 teaspoon black pepper
- 2 cups cooked chickpeas
- 2 cups cooked lentils
- small bunch of fresh chopped parsley
Instructions
- In a large heavy bottomed pot set over high heat, add one tablespoon of olive oil and the onions. Cook, stirring occasionally, until the onions have softened. This will take 5 - 8 minutes. Add the garlic and bay leaf and stir to incorporate. Cook for a further minute.
- Add remaining tablespoon of olive oil with the diced carrots and celery. Stir really well to incorporate and cook for about 5 minutes. Add the turmeric, cumin, coriander and chili flakes. Stir really well and cook for about two minutes.
- Add the whole can tomatoes and stir well. Break up the tomatoes with a wooden spoon so they break up into smaller pieces. Pour in the vegetable broth, add the tomato paste, vinegar, salt and pepper. Stir well and bring to a boil. Reduce heat to medium and add the chickpeas and lentils. Stir well and bring to a boil for about one minute. Cover, reduce heat to low and leave to cook for about 1 1/2 to 2 hours. Stir the soup occasionally while it's cooking. Add more broth if the soup becomes too thick.
- Add fresh chopped parsley and stir to combine. Remove from heat and serve.
*A note on times provided: appliances vary, any prep and/or cook times provided are estimates only.
Notes
- Make sure to fry the spices - The spices are added with the vegetables at the frying stage. Make sure not to skip this as it adds so much more flavour to the finished soup.
- Add more vegetable broth if needed - I used about 4 1/2 cups of vegetable broth for this soup. It was a perfect rich consistency between a soup and a stew. If your soup is too thick at the end of cooking, add about 1/2 cup of extra broth.
- Freezing instructions - Place the cooled soup in freezer proof bags or containers. Freeze up to two months. Allow the soup to defrost in the fridge and reheat on the stove top until hot.
Nutrition Facts
Spiced Moroccan Soup
Amount Per Serving (1 bowl of soup)
Calories 413
Calories from Fat 18
% Daily Value*
Fat 2g3%
Saturated Fat 1g6%
Trans Fat 1g
Sodium 788mg34%
Potassium 1469mg42%
Carbohydrates 74g25%
Fiber 31g129%
Sugar 12g13%
Protein 26g52%
Vitamin A 11767IU235%
Vitamin C 28mg34%
Calcium 112mg11%
Iron 8mg44%
* Percent Daily Values are based on a 2000 calorie diet.