Moroccan-Spiced Lentil and Chickpea Soup Recipe

When the craving for something hearty, cozy, and packed with flavor strikes, this Moroccan-Spiced Lentil and Chickpea Soup is your answer.

It’s an irresistible blend of smooth lentils, broken-up chickpeas, and warm, aromatic spices—the kind of meal that feels like a hug in a bowl.

Whether you’re cooking for a weeknight dinner or prepping meals for the week, this soup is a reliable choice that satisfies every time.

Ingredients

For the Soup:

• 1 cup red lentils (rinsed)
• 1 cup cooked chickpeas (or 1 can, drained and rinsed)
• 1 medium onion, diced
• 3 garlic cloves, minced
• 1 medium carrot, diced
• 2 tbsp olive oil
• 1 tsp ground cumin
• 1 tsp ground coriander
• 1/2 tsp smoked paprika
• 1/2 tsp turmeric
• 1/4 tsp cinnamon
• 1/4 tsp cayenne pepper (optional, for heat)
• 1 can (14 oz) diced tomatoes
• 4 cups vegetable broth (or water, with a bouillon cube)
• 1 tbsp tomato paste
• Salt and pepper to taste

For Garnish:

• Fresh cilantro or parsley, chopped
• A squeeze of lemon juice
• A drizzle of olive oil or vegan yogurt (optional)

Instructions

1. Prep the Base:

• Heat the olive oil in a large pot over medium heat. Add the diced onion and carrot, and sauté for 5–7 minutes, until softened. The key is to let the onion caramelize slightly for enhanced sweetness.
• Stir in the garlic, cumin, coriander, smoked paprika, turmeric, cinnamon, and cayenne pepper (if using). Cook for another minute, stirring constantly, until the spices release their fragrant aroma and coat the vegetables evenly.

2. Add Liquids and Lentils:

• Pour in the rinsed lentils, diced tomatoes, vegetable broth, and tomato paste. Stir everything together to combine. Scrape the bottom of the pot to incorporate any browned bits—those are packed with flavor.

3. Simmer the Soup:

• Bring the mixture to a boil, then reduce the heat to a gentle simmer. Cover and cook for 20–25 minutes, stirring occasionally, until the lentils break down and the soup thickens. This process allows the spices to infuse deeply into the broth, creating a rich and savory base.

4. Break Up the Chickpeas:

• While the soup simmers, mash the chickpeas lightly with a fork or potato masher. Aim for a mix of broken chickpeas and whole ones to add texture. This step ensures every bite has a delightful contrast between creamy lentils and hearty chickpeas.

5. Incorporate Chickpeas:

• Stir the mashed chickpeas into the soup during the last 10 minutes of cooking. This allows them to absorb the flavors and soften slightly, blending seamlessly into the soup.

6. Adjust Seasoning:

• Taste the soup and season with salt and pepper as needed. If the soup is too thick, add a splash of water or broth to reach your desired consistency. Don’t be afraid to add an extra squeeze of lemon juice for brightness or a pinch of cayenne for a spicy kick.

7. Serve:

• Ladle the soup into bowls and top with your favorite garnishes: fresh cilantro or parsley, a squeeze of lemon juice, and perhaps a drizzle of olive oil or vegan yogurt for extra richness. For a truly authentic touch, serve it alongside warm flatbread or pita.

Tips:

• Make it Creamier: Before adding the chickpeas, blend a portion of the soup with an immersion blender to achieve a velvety texture while keeping some chunks for contrast. Alternatively, blend half the soup and stir it back in for a mix of creamy and hearty textures.
• Bulk It Up: Pair the soup with crusty bread, flatbread, or serve it over a bed of rice for an even more satisfying meal. You can also add a handful of spinach or kale during the last few minutes of cooking for a nutritional boost.
• Storage and Reheating: This soup stores beautifully in the fridge for up to four days or in the freezer for up to three months. When reheating, add a splash of water or broth to restore its original consistency.

Enjoy this warming, protein-packed Moroccan-inspired dish! It’s perfect for meal prep, cozy family dinners, or impressing guests with minimal effort.

Let me know how it turns out or if you experiment with any tweaks—I’d love to hear about your creations!