True Moroccan Lentil Soup Recipes

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MOROCCAN LENTIL SOUP



Moroccan Lentil Soup image

Thick, delicious and nutritious, especially in the winter!

Provided by Grace and Mae

Categories     Soups, Stews and Chili Recipes     Soup Recipes     Beans and Peas     Lentil Soup Recipes

Time 2h5m

Yield 6

Number Of Ingredients 15

2 onions, chopped
2 cloves garlic, minced
1 teaspoon grated fresh ginger
6 cups water
1 cup red lentils
1 (15 ounce) can garbanzo beans, drained
1 (19 ounce) can cannellini beans
1 (14.5 ounce) can diced tomatoes
½ cup diced carrots
½ cup chopped celery
1 teaspoon garam masala
1 ½ teaspoons ground cardamom
½ teaspoon ground cayenne pepper
½ teaspoon ground cumin
1 tablespoon olive oil

Steps:

  • In large pot saute; the onions, garlic, and ginger in a little olive oil for about 5 minutes.
  • Add the water, lentils, chick peas, white kidney beans, diced tomatoes, carrots, celery, garam masala, cardamom, cayenne pepper and cumin. Bring to a boil for a few minutes then simmer for 1 to 1 1/2 hours or longer, until the lentils are soft.
  • Puree half the soup in a food processor or blender. Return the pureed soup to the pot, stir and enjoy!

Nutrition Facts : Calories 328.8 calories, Carbohydrate 56.5 g, Fat 3.6 g, Fiber 18 g, Protein 18.3 g, SaturatedFat 0.5 g, Sodium 317 mg, Sugar 4.8 g

AUTHENTIC MOROCCAN LENTIL SOUP



Authentic Moroccan Lentil Soup image

Warm, comforting and delicious this authentic Moroccan lentil soup is the perfect dish to cure your winter blues.

Provided by Idriss

Categories     Main Course

Time 40m

Number Of Ingredients 12

2 tbsp olive oil
1 large onion
2 cups dry green lentils
4 cups broth
1 cup passata
1/4 cup finely chopped coriander
1/2 tsp ground cumin
1/2 tsp ground turmeric ((optional))
1/2 tsp ground black pepper
1/2 tsp chili flakes ((optional))
1 tsp paprika
Salt to taste

Steps:

  • Warm up a couple tablespoons of olive oil in your instant pot on saute mode. Add your onions, chopped coriander and cook for 5-7 minutes or until onions become translucent.
  • Add your broth/water, along with passata, green lentils, salt, pepper, paprika, ground cumin, turmeric and chili flakes. Let simmer uncovered for 5 minutes. Close your instant pot and cook for 30 minutes on high pressure.
  • Once the 30 minutes expire, release steam using quick release. Add a little bit of water to get the desired consistency. Garnish with some olive oil and some more fresh coriander. Serve with some Moroccan Bread. Enjoy!
  • Warm up a couple tablespoons of olive oil on medium heat. Add your minced onions, minced garlic and chopped coriander and cook them for 5-7 minutes or until onions become translucent.
  • Add your broth/water, along with passata, green lentils, salt, pepper, paprika, ground cumin, turmeric and chili flakes. Let simmer uncovered for 5 minutes.
  • Lower the heat, cover and let your stew simmer for 40-45 minutes. Take a look at your stew every 10-15 minutes. If it looks dry, add a little bit more water.
  • Once your lentils are fully cooked, turn off the heat and garnish with some olive oil and some more fresh coriander. Serve with some Moroccan Bread. Enjoy!

Nutrition Facts : Calories 259 kcal, ServingSize 1 serving

MOROCCAN LENTIL SOUP



Moroccan Lentil Soup image

Like most soups, this healthy Moroccan lentil soup recipe gets better with time, so make it a day ahead if you can--or try our easy slow cooker/crock pot recipe variation.

Provided by Joyce Hendley, M.S.

Categories     Healthy Turmeric Recipes

Time 1h30m

Number Of Ingredients 18

2 teaspoons extra-virgin olive oil
2 cups chopped onions
2 cups chopped carrots
4 cloves garlic, minced
1 teaspoon ground cumin
1 teaspoon ground coriander
1 teaspoon ground turmeric
¼ teaspoon ground cinnamon
¼ teaspoon ground pepper
6 cups vegetable broth or reduced-sodium chicken broth
2 cups water
3 cups chopped cauliflower (about 1/2 medium)
1 ¾ cups lentils
1 28-ounce can diced tomatoes
2 tablespoons tomato paste
4 cups chopped fresh spinach or one 10-ounce package frozen chopped spinach, thawed
½ cup chopped fresh cilantro
2 tablespoons lemon juice

Steps:

  • Heat oil in a soup pot or Dutch oven over medium heat; add onions and carrots and cook, stirring occasionally, until softened, about 10 minutes. Stir in garlic and cook for 30 seconds. Add cumin, coriander, turmeric, cinnamon and pepper; cook, stirring, until fragrant, about 1 minute.
  • Add broth, water, cauliflower, lentils, tomatoes and tomato paste; bring to a boil. Reduce heat and simmer, partially covered, stirring occasionally, until the lentils are tender but not mushy, 45 to 55 minutes. Stir in spinach and cook until wilted, 5 minutes.
  • Just before serving, stir in cilantro and lemon juice.

Nutrition Facts : Calories 151 calories, Carbohydrate 27.5 g, Fat 1.5 g, Fiber 9.4 g, Protein 9.3 g, SaturatedFat 0.2 g, Sodium 599.3 mg, Sugar 6.8 g

MOROCCAN LENTIL SOUP



Moroccan Lentil Soup image

Make and share this Moroccan Lentil Soup recipe from Food.com.

Provided by Mirj2338

Categories     Lunch/Snacks

Time 2h5m

Yield 6 serving(s)

Number Of Ingredients 15

2 onions, chopped
2 cloves garlic, minced
1 teaspoon grated fresh ginger
6 cups water
1 cup red lentil
1 (15 ounce) can garbanzo beans, drained
1 (19 ounce) can cannellini beans
1 (14 1/2 ounce) can diced tomatoes
1/2 cup diced carrot
1/2 cup chopped celery
1 teaspoon garam masala
1 1/2 teaspoons ground cardamom
1/2 teaspoon ground cayenne pepper
1/2 teaspoon ground cumin
1 tablespoon olive oil

Steps:

  • In large pot saute; the onions, garlic, and ginger in a little olive oil for about 5 minutes.
  • Add the water, lentils, chick peas, white kidney beans, diced tomatoes, carrots, celery, garam masala, cardamom, cayenne pepper and cumin.
  • Bring to a boil for a few minutes then simmer for 1 to 1 1/2 hours or longer, until the lentils are soft.
  • Puree half the soup in a food processor or blender.
  • Return the pureed soup to the pot, stir and enjoy!

Nutrition Facts : Calories 327.2, Fat 4.6, SaturatedFat 0.7, Sodium 506.7, Carbohydrate 56.2, Fiber 13.4, Sugar 5.7, Protein 17.5

TRUE MOROCCAN LENTIL SOUP



True Moroccan Lentil Soup image

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.

Provided by Hajar Elizabeth

Categories     Lentil

Time 2h

Yield 6 serving(s)

Number Of Ingredients 13

2 cups chopped onions
3 garlic cloves, minced
8 cups water
1 cup small brown lentils or 1 cup green lentil, small
1 cup chickpeas, soaked overnight
1 cup small white beans, soaked overnight
4 tomatoes, peeled and diced
1 1/2 cups sliced carrots
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 1 tablespoon mild extra virgin olive oil

Steps:

  • In a large soup pot, stew pot or dutch oven cook the chick peas and white beans seperately until just tender.
  • Using a smaller pot, cook the lentils for 20 minutes and drain the beans and lentils.
  • 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.
  • 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.
  • 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.
  • 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.
  • Prep. time does not include soaking and pre-cooking the beans.
  • * Omit the garlic if using for Ramadan.

Nutrition Facts : Calories 285.7, Fat 3.6, SaturatedFat 0.5, Sodium 151.4, Carbohydrate 50, Fiber 16.8, Sugar 6.6, Protein 15.3

MOROCCAN LENTIL SOUP



Moroccan Lentil Soup image

This is a delicious, healthy, colorful soup. From Fields Of Greens by Annie Somerville. Freshly toasted and ground spices really make a difference here.

Provided by Saguaro

Categories     Lentil

Time 1h10m

Yield 6-8 serving(s)

Number Of Ingredients 16

1 cup lentils (about 6 oz)
6 cups cold water
1 tablespoon extra virgin olive oil
2 cups diced yellow onions
salt
cayenne pepper
1/2 cup diced carrot
1/2 cup diced celery
1/2 cup diced red bell peppers or 1/2 cup yellow bell pepper
1 teaspoon ground cumin
1/2 teaspoon ground coriander
1/8 teaspoon turmeric
4 garlic cloves, finely chopped
1 tablespoon fresh ginger, minced
1 cup diced tomatoes with juice
2 tablespoons chopped cilantro

Steps:

  • Pick over and rinse the lentils and place them in a soup pot with the cold water.
  • Bring to a boil, then reduce heat and simmer, uncovered, until tender, about 20 minutes.
  • While the lentils are cooking, heat the olive oil in a medium sized sauté pan and add the onion, 1/2 tsp salt, and a few pinches of cayenne.
  • Cook over medium heat until the onions are soft, 7 - 8 minutes; then add the diced vegetables, another 1/2 tsp of salt, and the spices.
  • Cook for 5 minutes, then stir in the garlic and ginger and cook for another minute.
  • Add the vegetables and the tomatoes to the lentils and their broth. Cover and cook for 30 minutes.
  • Season to taste with salt and cayenne.
  • Garnish with the cilantro.

Nutrition Facts : Calories 101.7, Fat 2.7, SaturatedFat 0.4, Sodium 83, Carbohydrate 16.4, Fiber 4.8, Sugar 5, Protein 4.4

MOROCCAN LENTIL SOUP



Moroccan Lentil Soup image

Provided by Donna St. George

Categories     dinner, lunch, weekday, one pot, soups and stews, appetizer

Time 1h30m

Yield 12 servings

Number Of Ingredients 20

2 tablespoons butter
2 tablespoons canola oil or olive oil
1 medium onion, finely chopped
1 small green pepper, finely chopped
2 medium carrots, shredded
1 1/2 cups peeled and finely chopped eggplant
4 cloves garlic, minced
2 1/4 teaspoons cumin
3/4 teaspoon curry powder
3/4 teaspoon allspice
1 1/2 teaspoons cinnamon
3/4 teaspoon red pepper flakes
2 quarts water
2 14 1/2-ounce cans chicken broth
3/4 cup dry sherry
1 14 1/2-ounce can diced tomatoes, drained
1 16-ounce bag dried lentils, any variety
1/2 teaspoon salt
Plain yogurt or sour cream, for garnish
Chopped fresh cilantro, for garnish

Steps:

  • In a large (6- to 8-quart) stockpot over medium heat, combine the butter and oil and stir until the butter has melted. Add the onions, green pepper, carrots, eggplant and garlic. Stir well. Add the cumin, curry powder, allspice, cinnamon and red pepper flakes. Saute, stirring, until the vegetables have softened, about 10 minutes.
  • Add water, chicken broth, sherry, tomatoes and lentils, and bring to a boil. Reduce heat to low, and simmer, uncovered, 1 hour, or until the lentils have softened. Season with salt. To serve, garnish each bowl with a dollop of yogurt or sour cream and a sprinkling of chopped cilantro.

Nutrition Facts : @context http, Calories 206, UnsaturatedFat 3 grams, Carbohydrate 30 grams, Fat 5 grams, Fiber 6 grams, Protein 11 grams, SaturatedFat 1 gram, Sodium 373 milligrams, Sugar 3 grams, TransFat 0 grams

MOROCCAN LENTIL SOUP



Moroccan Lentil Soup image

Note: I use a Knorr saffron cube in this recipe. I get them from Morocco. I used my pressure cooker to cut down the cooking time.

Provided by FDADELKARIM

Categories     Lentil

Time 50m

Yield 3-4 serving(s)

Number Of Ingredients 14

1 tablespoon olive oil
1/2-1 medium onion, chopped
1 -2 garlic clove, crushed
1 pinch saffron (knorr saffron cube) or 1/2 teaspoon turmeric
1 teaspoon ras el hanout spice mix, Ras El Hanout - Moroccan Spice Mix
1/2 teaspoon ginger
1/4 teaspoon salt
1/4 teaspoon black pepper
2 1/2 cups low sodium chicken broth or 2 1/2 cups low sodium vegetable broth
1 cup water (optional)
1 (8 ounce) can tomato sauce
3/4 cup dry green lentils or 3/4 cup dried red lentils
1/4-1/3 cup baby carrots, chopped
2 tablespoons fresh cilantro or 2 tablespoons fresh parsley, finely chopped

Steps:

  • Heat oil in a large saucepan. Saute onions & garlic until golden brown.
  • Pour in the broth and sauce then stir in the knorr cube, spices, lentil, carrots, & herbs.
  • Simmer until lentils are very tender, about 25-35 minutes. (Check about halfway through to make sure you don't need to add water.).
  • Serve with thick bread to scoop up the soup. Or you can puree the soup in a blender.
  • Pureed: Let the soup cool slightly then pour into a blender or food processor. Blend until smooth (this will have to be done in batches).

Nutrition Facts : Calories 273.9, Fat 6.4, SaturatedFat 1.1, Sodium 665.7, Carbohydrate 38.7, Fiber 16.5, Sugar 5.8, Protein 17.8

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