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!
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:
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!).
How to make this soup
For the full set of directions, make sure you scroll down to the recipe card below.
- Heat a large pan with olive oil on medium heat.
- Cook onion and carrots until onion is translucent.
- Add garlic and celery with cumin, turmeric (affiliate link), cinnamon, smoked paprika and chili flakes. Cook for about 1 minute, stirring frequently..
- Add the diced tomato and tomato paste, stir and pour vegetable stock.
- Bring to a simmer.
- Add the lentils and chickpeas. Stir and cook for 5 minutes
- Add the cilantro.
- Adjust taste if needed.
- Serve immediately. I served it with a tahini sauce.
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!
Other easy soup recipes:
Food tastes better when its shared! If you try this recipe, let me know! Leave a comment and rate below! Love and links are always appreciated! If you’d like to share this post, please link to this post directly for the recipe, please do not copy and paste or screenshot. Thanks so much for supporting me! xoxo
Food tastes better when its shared! If you try this recipe, let me know! Leave a comment and rate below! Love and links are always appreciated! If you’d like to share this post, please link to this post directly for the recipe, please do not copy and paste or screenshot. Thanks so much for supporting me! xoxo
Moroccan Lentil Chickpea Soup Recipe
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!
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
- Heat a large pan with olive oil on medium heat.
- Cook onion and carrots until onion is translucent, stirring occasionally.
- Add garlic and celery with cumin, turmeric, cinnamon, smoked paprika and chilli flakes. Cook for about 1 minute, stirting frequently.
- Add the diced tomato and tomato paste and stir to combine
- Pour the vegetable stock into the pan and bring to a simmer.
- Add the lentils and chickpeas. Stir and cook for 5 minutes
- Garnish with the chopped cilantro.
- Serve immediately.
Notes
Store leftovers in the fridge for up to 3 days.
Nutrition Information:
Yield: 4 Serving Size: 1Amount 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.
check out the Moroccan lentil chickpea soup recipe story.
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!