Moroccan Lentil and Chickpea Soup

Ingredients

• 1 cup (200g) dried lentils, rinsed 1 cup (200g) dried lentils, rinsed
• 1 cup (200g) canned chickpeas, drained and rinsed 1 cup (200g) canned chickpeas, drained and rinsed
• 1 lb (450g) lamb or beef, cut into small cubes 1 lb (450g) lamb or beef, cut into small cubes
• 1 onion, finely chopped 1 onion, finely chopped
• 3 cloves of garlic, minced 3 cloves of garlic, minced
• 2 tomatoes, diced 2 tomatoes, diced
• 2 tablespoons tomato paste 2 tablespoons tomato paste
• 1 teaspoon ground cumin 1 teaspoon ground cumin
• 1 teaspoon ground turmeric 1 teaspoon ground turmeric
• 1/2 teaspoon ground cinnamon 1/2 teaspoon ground cinnamon
• 1/4 teaspoon ground ginger 1/4 teaspoon ground ginger
• 1/4 teaspoon ground paprika 1/4 teaspoon ground paprika
• 1/4 teaspoon cayenne pepper (optional, for heat) 1/4 teaspoon cayenne pepper (optional, for heat)
• 4 cups (950ml) vegetable or beef broth 4 cups (950ml) vegetable or beef broth
• 1/4 cup (15g) fresh cilantro, chopped 1/4 cup (15g) fresh cilantro, chopped
• 1/4 cup (15g) fresh parsley, chopped 1/4 cup (15g) fresh parsley, chopped
• Juice of 1 lemon Juice of 1 lemon
• Salt and pepper to taste Salt and pepper to taste

Nutrition

• Calories (kcal / KJ): 320 kcal / 1340 KJ
• Fat (total, saturated): 10g, 3g
• Carbohydrates (total, sugars): 35g, 6g
• Protein: 25g
• Fiber: 12g
• Salt: 1.5g

Preparation

1. 1.
   In a large pot, heat some oil over medium heat. Add the chopped onion and minced garlic, and sauté until they turn translucent.
2. 2.
   Add the cubed lamb or beef to the pot and cook until browned on all sides.
3. 3.
   Stir in the diced tomatoes, tomato paste, ground cumin, turmeric, cinnamon, ginger, paprika, and cayenne pepper (if using). Cook for a few minutes until the spices release their aroma.
4. 4.
   Add the rinsed lentils, chickpeas, and vegetable or beef broth to the pot. Bring the mixture to a boil, then reduce the heat to low and let it simmer for about 1 hour, or until the lentils are tender and the flavors have melded together.
5. 5.
   Stir in the chopped cilantro, parsley, and lemon juice. Season with salt and pepper to taste.
6. 6.
   Continue simmering the soup for an additional 10 minutes to allow the flavors to blend.
7. 7.
   Serve the Moroccan Lentil and Chickpea Soup hot, garnished with additional fresh herbs if desired.

Treat your ingredients with care...

• Lentils — Rinse the lentils thoroughly before using to remove any debris or impurities.
• Lamb or beef — Choose lean cuts of meat and trim off excess fat before cubing.
• Cumin — Toasting the cumin seeds before grinding them will enhance their flavor.

Tips & Tricks

• For a vegetarian version, omit the meat and increase the amount of lentils and chickpeas.
• Adjust the spice levels according to your preference by increasing or decreasing the amount of cayenne pepper.
• Serve the soup with a squeeze of fresh lemon juice for an extra tangy kick.
• This soup tastes even better the next day as the flavors continue to develop, so consider making it in advance.
• Feel free to add other vegetables such as carrots or celery for added texture and flavor.

Serving advice

Serve the Moroccan Lentil and Chickpea Soup with warm crusty bread or traditional Moroccan flatbread (khobz) for a complete and satisfying meal. It can also be enjoyed alongside a fresh salad or as a starter before a larger Moroccan feast.

Presentation advice

Garnish the soup with a sprinkle of fresh cilantro or parsley leaves to add a pop of color. Serve it in beautiful Moroccan-inspired bowls or tagines to enhance the visual appeal and create an authentic dining experience.