Moroccan Bean and Lentil Soup
This soup tastes like fall. It’s warm, hearty, and a little bit spicy. This soup is ultimate comfort while also being incredibly good for you! It’s high in protein, fiber, and lots of nutrients and low in fat! Simple ingredients and simply delicious.
Ingredients
- 1 tbsp extra-virgin olive oil
- 2 medium onions finely chopped
- 4 garlic cloves minced
- 2-3 tbsp minced fresh ginger
- 2 tsp garam masala
- 1 tsp turmeric
- ½-1 tsp cayenne pepper
- 1 cup dried red lentils
- 28 oz can diced tomatoes
- 8 cups vegetable or chicken stock
- 19 oz can chickpeas drained and rinsed
- 19 oz can white kidney beans drained and rinsed
- ½ tsp fine sea salt or more to taste
- ½ tsp black pepper
- ¼ cup fresh cilantro chopped
- 1 fresh lemon 1/2 juiced, 1/2 sliced for serving
Directions
- In a large pot, heat the olive oil over medium heat until shimmering. Add the onion, garlic, and ginger, cooking gently for 2 – 3 minutes until softened. Add the garam masala, turmeric, and cayenne pepper. Stir well and cook for an additional 2 – 3 minutes, adding ¼ – ½ cup of water to prevent sticking and burning as needed.
- Add the lentils, diced tomatoes, and vegetable stock. Stir to combine and bring to a simmer, then reduce the heat to a low simmer and cook for 20 minutes or until the lentils are cooked through.
- Add the drained and rinsed chickpeas and kidney beans along with the salt and pepper to taste. Stir and bring to a simmer once more, reducing the heat to allow it to simmer gently for an additional 15 – 30 minutes.
- Once the soup has simmered for 20 minutes, use an immersion blender to blend about half of the soup to thicken (optional). Add the juice of 1/2 a lemon, reserve the remaining to serve.
- Serve with fresh cilantro and lemon slices, seasoning to taste.
Notes
Nutrition Per Serving: Calories 221 kcal | Carbohydrates 37.8 g | Protein 12.7 g | Fat 3.6 g | Sodium 656 mg | Potassium 472 mg | Fiber 7.5 g | Vitamin A 131 μg | Vitamin C 17.1 mg | Calcium: 93.4 mg | Iron: 4.5 mg