Description
A robust, plant-based Moroccan stew that brings the vibrant culinary heritage of North Africa to your home. This hearty soup combines earthy brown lentils and chickpeas with aromatic spices, diced tomatoes, and tender carrots. It creates a deeply flavorful and nourishing broth that is perfect for healthy meal planning. With a focus on warming cumin and smoked paprika, this dish is both comforting and filling, making it an ideal choice for a nutritious lunch or dinner.
Ingredients
1.5 cups brown lentils, rinsed and picked over
1 can (15 oz) chickpeas, drained and rinsed
2 cups tomatoes, diced
1 large yellow onion, finely diced
4 cloves garlic, minced
2 medium carrots, sliced into rounds
6 cups vegetable broth, low sodium
2 tsp ground cumin
1 tsp smoked paprika
2 tbsp olive oil
Salt and black pepper to taste
Instructions
Heat olive oil in a large stockpot over medium heat.
Add diced onions and sauté until translucent, about 5 minutes.
Stir in minced garlic and cook for 1 minute until fragrant.
Add sliced carrots and sauté briefly to coat.
Stir in cumin and paprika, toasting for 30 seconds.
Add rinsed lentils, diced tomatoes, and vegetable broth.
Bring to a boil, then reduce heat to low.
Cover and simmer for 30 minutes until lentils are tender.
Fold in chickpeas and cook for 5 minutes to heat through.
Season with salt and pepper to taste and serve.
Notes
This soup tastes even better the next day as the flavors continue to meld in the refrigerator. Store in an airtight container for up to 4 days. You can also freeze portions for up to 3 months.
- Prep Time: 15
- Cook Time: 45
- Category: Dinner
- Method: Stovetop
- Cuisine: Moroccan
Nutrition
- Serving Size: 1.5 cups
- Calories: 285
- Sugar: 5g
- Sodium: 450mg
- Fat: 6g
- Saturated Fat: 0.5g
- Carbohydrates: 42g
- Fiber: 14g
- Protein: 16g
- Cholesterol: 0mg