Meal Types:
Soups
Main Dishes
Rating:
fatsecret members overall average rating
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Moroccan Spiced Chickpea and Lentil Soup
A soup that's packed full of flavor.
Ingredients
Directions
- 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.
- Add the red and white onions, cook until soft and translucent, but without turning brown, stirring mixture from time to time, about 12 minutes.
- 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.
- 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.
- 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.
- 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.
- 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.
- Note; recipe based on Harris Teeter's Moroccan Lentil with Chick Peas Soup.
49 members have added this recipe to their cookbook.
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Reviews
Great recipe I left out sugar also very filling fresh and tasty
29 Jul 12 by member: Rosskren
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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
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Nutrition summary:
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There are 643 calories in 1 serving of Moroccan Spiced Chickpea and Lentil Soup. |
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Calorie break-down: 15% fat, 64% carbs, 21% protein. |
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Nutrition Facts
Amount Per Serving
Calories
643
% Daily Values*
Total Fat
10.98g
14%
Saturated Fat
1.678g
8%
Trans Fat
-
Polyunsaturated Fat
2.534g
Monounsaturated Fat
5.931g
Cholesterol
1mg
0%
Sodium
1233mg
54%
Total Carbohydrate
104.84g
38%
Dietary Fiber
37.3g
133%
Sugars
10.71g
Protein
33.5g
Vitamin D
-
Calcium
145mg
11%
Iron
10.41mg
58%
Potassium
1593mg
34%
Vitamin A
120mcg
13%
Vitamin C
25mg
28%
32%
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of RDI*
(643 calories)
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Calorie Breakdown:
Carbohydrate (64%)
Fat (15%)
Protein (21%)
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* Based on a RDI of 2000 calories
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