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Moroccan Lentil Soup with Chickpeas

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This easy lentil soup with chickpeas is packed with amazing Moroccan flavors! Ready in 30 minutes and kid-friendly, this is a perfect weeknight meal!

white bowl with lentil and chickpea soup with limes on top

This lentil and chickpea soup is an excellent meatless meal that has warm flavors and fresh herbs. This soup is even better the second day, so go ahead and love on those leftovers! Serve this with warm pita bread or naan.

This soup gets its inspiration from Harira, a Moroccan dish that that is super similar to this but it is typically thickened with broken vermicelli pasta or rice. This version does not include that thickening step so you have a more broth-like base.

Try these other recipes inspired by Morocco:

bowl of moroccan lentil soup next to soup pot with wooden spoon

I am a big, big fan of moroccan flavors. They are so warm and inviting, without being overbearing and SPICY. One of the things I have been working on with my kids is being able to differentiate between a food being well spiced and flavorful and being so full of heat your mouth melts off.

Right? Spiced and spicy are different. This soup is not at all spicy, but it is well spiced with cumin, turmeric (affiliate link), cinnamon and smoked paprika. It is warm and comforting and perfect for a cold night. It is also pretty amazing on a hot summer evening, too.

If you want to start adding a little heat into your family’s menu, then you can add just a hint of dried chili flakes. If you are ready for the heat, then go ahead and add 1 full teaspoon (or more!).

soup pot showing lentil soup while cooking

How to make this soup

For the full set of directions, make sure you scroll down to the recipe card below.

  1. Heat a large pan with olive oil on medium heat. 
  2. Cook onion and carrots until onion is translucent.
  3. Add garlic and celery with cumin, turmeric (affiliate link), cinnamon, smoked paprika and chili flakes. Cook for about 1 minute, stirring frequently..
  4. Add the diced tomato and tomato paste, stir and pour vegetable stock.
  5. Bring to a simmer.
  6. Add the lentils and chickpeas. Stir and cook for 5 minutes
  7.  Add the cilantro.
  8. Adjust taste if needed.
  9. Serve immediately. I served it with a tahini sauce.
making moroccan soup

Frequently Asked Questions

Can I use fresh tomatoes?

Yes. You will need approximately 6 tomatoes diced in a medium to small dice.. Add them at the beginning with the carrots and onions so they cook properly.

What other beans can I use?

If you want to substitute the lentils, you can instead use white northern beans or black beans.

How to store leftovers

Allow to cool down completely. Place in an airtight container and store in the refrigerator for up to 3 days.

How to freeze

This soup freezes so well, so go ahead and make a double batch! This is perfect to pull out later when you really need a quick meal!

Transfer in a ziplock bag or an airtight container that is safe for the freezer. Freeze for up to 1 month. Make sure you label it so you remember what it is.

How to reheat

Defrost completely before reheating, if previously frozen. Reheat in the microwave until warmed through.

Looking for ways to help your family explore more tastes from around the world? Try out the Foodie Family Passport Kits! There is one dedicated to Morocco and includes delicious and easy recipes your family will love!

lentil and chickpea soup in bowl next to pot and spoon
lentil soup in white bowl next to water glasses

Food tastes better when its shared! If you try this recipe, let me know! Leave a comment and rate below!

Food tastes better when its shared! If you try this recipe, let me know! Leave a comment and rate below!

Yield: 4 servings

Moroccan Lentil Chickpea Soup Recipe

white bowl with lentil and chickpea soup with limes on top

This easy lentil soup with chickpeas is packed with amazing Moroccan flavors! Ready in 30 minutes and kid-friendly, this is a perfect weeknight meal!

Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes

Ingredients

  • 2 tablespoons extra virgin oil
  • 1 large white onion, diced
  • 2 medium carrots, peeled and diced
  • 3 garlic cloves, peeled and crushed
  • 3 celery sticks, diced
  • ½ teaspoon cumin powder
  • ½ teaspoon turmeric powder
  • ½ teaspoon cinnamon powder
  • 1 teaspoon smoked paprika
  • 1 teaspoon chilli flakes
  • 14 oz canned diced tomato
  • 2 tablespoons tomato paste
  • 25.36 oz vegetable stock
  • 14 oz can red lentils, washed and drained
  • 14 ounce can chickpea, washed and drained
  • 1 cup of fresh cilantro, chopped
  • Sea salt to taste

Instructions

  1. Heat a large pan with olive oil on medium heat.
  2. Cook onion and carrots until onion is translucent, stirring occasionally.
  3. Add garlic and celery with cumin, turmeric, cinnamon, smoked paprika and chilli flakes. Cook for about 1 minute, stirting frequently.
  4. Add the diced tomato and tomato paste and stir to combine
  5. Pour the vegetable stock into the pan and bring to a simmer.
  6. Add the lentils and chickpeas. Stir and cook for 5 minutes
  7. Garnish with the chopped cilantro.
  8. Serve immediately.

Notes

Store leftovers in the fridge for up to 3 days.

Nutrition Information:

Yield:

4

Serving Size:

1

Amount Per Serving: Calories: 411Total Fat: 11gSaturated Fat: 1gTrans Fat: 0gUnsaturated Fat: 9gCholesterol: 0mgSodium: 991mgCarbohydrates: 62gFiber: 19gSugar: 14gProtein: 21g

Nutrition information is an estimate and is provided for informational purposes only. For the most accurate information, please calculate using your specific brands and exact measurements.

Did you make this recipe?

Please leave a comment on the blog or share a photo on Instagram, and don't forget to tag #gingeredwhisk.

check out the Moroccan lentil chickpea soup recipe story.

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Mary

Friday 16th of September 2022

Can you use dried lentils instead of canned lentils?

Jenni

Tuesday 20th of September 2022

Of course! Just make sure you wash them and cook them first.

Gina

Friday 4th of March 2022

What an amazingly comforting plant based meal. SO much flavor! The squeeze of lime and fresh cilantro garnish brings everything together perfectly.

Allison

Friday 4th of March 2022

I was looking for a recipe to use some extra lentils. This was perfect! Thanks for sharing!

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