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True Moroccan Lentil Soup

Recipe #140633 | 2 hours | 30 min prep | SERVES 6 (Change Servings)
(4) RATE IT NOW READ REVIEWS

RECIPE BY: Mrs. Hajar Ayaou

This is one of my favorite lentil soups outside of one I had in Rome many years ago now. There are thousands of "Moroccan" Lentil Soup recipes out there; especially on the internet where everyone is a "Moroccan Cook" simply by using the spices used in Morocco. That is not what Moroccan cooking is about. Yes, it is the spicing but how much? How many? Which types? Just as anyone can add garlic and basil to a dish and call it Italian food, is it? I think, in fact, I know not. That it may have ingredients well known to and used in many regions of Italy does not make it authentic. I will settle for nothing less than real life authenticity when it comes to Moroccan food; or the food of any country/region. It is in the knowledge, technique, time and simplicity where one finds authenticity; not necessarily in Gourmet Magazine or from Aunt Rita who went to Morocco, or anywhere, once 45 years ago on a five day tour blitz. This one is simple and hearty.

Posted on: Oct 10, 2005

Print Recipe

Ingredients

  • 2 cups chopped onion
  • 3 garlic clove, minced
  • 8 cups water
  • 1 cup small brown lentils or green lentil, small
  • 1 cup chickpeas, soaked overnight
  • 1 cup small white beans, soaked overnight
  • 4 tomato, peeled and diced
  • 1 1/2 cups sliced carrot
  • 1 teaspoon ground ginger
  • 2 teaspoons sweet paprika
  • 2 teaspoons fresh medium grind black pepper
  • 1/2 teaspoon ground cumin
  • 1 tablespoon vegetable oil or mild extra virgin olive oil

    • Directions

    1. 1
      In a large soup pot, stew pot or dutch oven cook the chick peas and white beans seperately until just tender.
    2. 2
      Using a smaller pot, cook the lentils for 20 minutes and drain the beans and lentils.
    3. 3
      In the same pot, saute the onions, garlic*, ginger, paprika and cumin approximately 5 minutes in the oil. I use the olive oil for this one as the Moroccan home cooks who I know will allow this cooking of olive oil rarely and for this recipe.
    4. 4
      Add the water, lentils, chick peas, white beans, tomatoes, carrots, pepper and cumin, black pepper and salt to taste. Our black pepper used in a teaspoon will impart some good spicy heat to the dish. Should your black pepper not do this then please add a bit more black pepper as we do not use cayenne here.
    5. 5
      Bring to a boil for a 5 minutes and simmer 3/4 covered 1 to 1 1/2 hours or longer, until the beans and lentils are soft but not mushy.
    6. 6
      I have seen mny similar recipes on the internet stating to puree some of the soup and return it to the pot. While this is a nice idea, most Moroccan homes do not have a blender and this soup is not intended to be made as such.
    7. 7
      Prep. time does not include soaking and pre-cooking the beans.
    8. 8
      * Omit the garlic if using for Ramadan.

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    Featured Reviews for This Recipe

    From: Chef #769184

    On Feb 19, 2008

    Very good recipe, very tasty and healthy. Easy to cook. Definately recommend.

    0 people found this review helpful

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    • reviewer icon

    From: ~Rita~

    On Sep 5, 2006

    Wonderful HeartyI made 1/2 the amount using smoked paprika, doubled the cumin and when sauting the onions I added some diced garden grown eggplant just because I have so much and it was very tasty in this soup.

    1 person found this review helpful

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    • From: libidess

    On Nov 12, 2005

    Delicious satisfying, and healthy while not difficult to prepare...what more could one want? Great for vegans. I have forwarded the recipe on to friends; I highly recommend this tasy soup. Thanks, Hajar!

    3 people found this review helpful

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    • From: RecipeMonster

    On Dec 27, 2005

    I love lentil soup, and this was different than the way I usually make it and much better! Thanks Hajar for such a good recipe.

    2 people found this review helpful

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    • Read all 4 reviews
    Nutrition Facts

    Serving Size 1 (600g)

    Recipe makes 6 servings

    Calories 287
    Calories from Fat 32 (11%)
    Amount Per Serving %DV
    Total Fat 3.6g 5%
    Saturated Fat 0.5g 2%
    Monounsaturated Fat 0.9g
    Polyunsaturated Fat 1.9g
    Trans Fat 0.0g
    Cholesterol 0mg 0%
    Sodium 155mg 6%
    Potassium 970mg 27%
    Total Carbohydrate 50.7g 16%
    Dietary Fiber 16.6g 66%
    Sugars 6.4g
    Protein 15.2g 30%
    Vitamin A 5703mcg 114%
    Vitamin B6 0.6mg 31%
    Vitamin B12 0.0mcg 0%
    Vitamin C 19mg 32%
    Vitamin E 1mcg 4%
    Calcium 106mg 10%
    Iron 5mg 28%

    detailed view...

    how is this calculated?

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