Hearty Moroccan Lentil and Bean Soup
Experience the rich and aromatic flavors of Morocco with this Hearty Moroccan Lentil and Bean Soup. This nourishing soup combines tender red lentils and two types of beans—garbanzo and cannellini—infused with spices like garam masala, cardamom, and cayenne pepper. Packed with wholesome vegetables and a touch of fresh ginger for zing, this soup not only tantalizes your taste buds but also warms your soul. It's perfect for cozy lunches or as a comforting snack shared with friends and family. Serve it hot with crusty bread for a fulfilling meal!
6
Servings
200
Calories
15
Ingredients
Ingredients
onions
2 (chopped)
garlic
2 cloves (minced)
fresh ginger
1 teaspoon (grated)
water
6 cups (N/A)
red lentil
1 cup (rinsed)
garbanzo beans
1 (15 ounce) can (drained)
cannellini beans
1 (19 ounce) can (N/A)
diced tomatoes
1 (14 1/2 ounce) can (N/A)
carrot
1/2 cup (diced)
celery
1/2 cup (chopped)
garam masala
1 teaspoon (N/A)
ground cardamom
1 1/2 teaspoons (N/A)
ground cayenne pepper
1/2 teaspoon (N/A)
ground cumin
1/2 teaspoon (N/A)
olive oil
1 tablespoon (N/A)
Instructions
1
In a large pot, heat 1 tablespoon of olive oil over medium heat.
2
Add the chopped onions and sauté for about 5 minutes until they are translucent and fragrant.
3
Stir in the minced garlic and grated ginger, continuing to sauté for another minute.
4
Pour in the 6 cups of water and bring to a gentle boil.
5
Add the red lentils, drained garbanzo beans, cannellini beans, diced tomatoes, diced carrot, and chopped celery into the pot.
6
Sprinkle in the garam masala, ground cardamom, cayenne pepper, and ground cumin, then stir well to combine all the ingredients.
7
Allow the mixture to boil for a few minutes, then reduce the heat to low and let it simmer for 1 to 1 and 1/2 hours, or until the lentils are completely soft.
8
Once cooked, carefully puree half of the soup using a food processor or blender.
9
Return the pureed mixture to the pot, stir well, and adjust seasoning if necessary.
10
Serve hot and enjoy the comforting flavors!
Nutrition Information
3.3g
Fat
36.7g
Carbs
10g
Protein
Frequently Asked Questions
Frequently Asked Questions
What is the Hearty Moroccan Lentil and Bean Soup?
It is a nourishing soup featuring red lentils, garbanzo beans, and cannellini beans infused with Moroccan spices like garam masala and cardamom.
Is this recipe vegetarian?
Yes, the recipe is tagged as vegetarian and contains only plant-based ingredients.
How many calories are in one serving?
Each serving of this soup contains approximately 200 calories.
What type of lentils are used in this recipe?
The recipe specifically calls for 1 cup of rinsed red lentils.
What kinds of beans are included?
The soup includes one 15-ounce can of garbanzo beans and one 19-ounce can of cannellini beans.
How much protein is in a serving?
There are 10 grams of protein per serving.
How long does the soup need to simmer?
The soup should simmer on low heat for 1 to 1.5 hours, or until the lentils are completely soft.
Do I need to puree the whole soup?
No, you should only carefully puree half of the soup to achieve a thick consistency while maintaining some texture.
What spices give the soup its Moroccan flavor?
The aromatic flavor comes from a blend of garam masala, ground cardamom, cayenne pepper, and ground cumin.
How many servings does this recipe make?
This recipe is designed to yield 6 servings.
Is this soup spicy?
The soup has a spicy tag and contains cayenne pepper, though the heat can be adjusted to your preference.
What is the fat content per serving?
Each serving contains approximately 3.3 grams of fat.
What vegetables are needed for this soup?
The recipe includes onions, garlic, fresh ginger, diced tomatoes, carrots, and celery.
How much water is required for the base?
You will need 6 cups of water for the soup base.
What is the first step in cooking the soup?
The first step is to heat 1 tablespoon of olive oil in a large pot over medium heat and sauté chopped onions.
Can I use a food processor for this recipe?
Yes, a food processor or blender is used to puree half of the cooked soup.
What is the carbohydrate content?
Each serving contains 36.7 grams of carbohydrates.
Should the garbanzo beans be drained?
Yes, the instructions specify that the garbanzo beans should be drained before being added to the pot.
How much fresh ginger is used?
The recipe calls for 1 teaspoon of grated fresh ginger.
What is the preparation for the carrots and celery?
The carrots should be diced and the celery should be chopped into 1/2 cup portions each.
Is there any cholesterol in this soup?
Based on the nutritional information provided, there is no cholesterol in this recipe.
How long do I sauté the garlic and ginger?
You should sauté the minced garlic and grated ginger for about one minute after the onions are translucent.
What size cans of tomatoes are used?
The recipe uses one 14.5-ounce can of diced tomatoes.
What is the suggested way to serve this soup?
It is recommended to serve the soup hot, ideally with crusty bread for a fulfilling meal.
How much cumin is added to the recipe?
The recipe requires 1/2 teaspoon of ground cumin.
Is olive oil the only fat source?
Yes, the recipe uses 1 tablespoon of olive oil for sautéing the aromatics.
Can I make this soup for a healthy diet?
Yes, the soup is tagged as healthy and is packed with wholesome vegetables, lentils, and beans.
How much cardamom is used?
The recipe uses 1.5 teaspoons of ground cardamom.
Is this soup suitable for meal prep?
Yes, because it is a hearty bean and lentil soup, it is excellent for cozy lunches or as a comforting snack.
How many cloves of garlic are needed?
You will need 2 cloves of garlic, minced.