Moroccan Spiced Chickpea and Lentil Soup Recipe With Nutrition Data and Calorie Count
Moroccan Spiced Chickpea and Lentil Soup
A soup that's packed full of flavor.
Yields:
8 servings
Meal Type:
SoupMain Dish
Rating:
Ingredients
- 4 tbsps extra virgin olive oil
- 1 cup chopped white onion
- 1 cup chopped red onion
- 1 bulb fennel, chopped
- 1/2 tbsp ginger
- 1/2 tsp turmeric
- 1/2 tsp cinnamon, ground
- 1 g saffron
- 14 oz tomatoes, chopped
- 2 cloves garlic, minced
- 6 tsps sugar
- 4 cups vegetable stock
- 4 cups dried lentils
- 3 cups chickpeas, drained and rinsed
- 4 sprigs cilantro
- 4 sprigs parsley
- 2 tbsps crumbled bay leaves
- 1 dash sea salt
- 1 dash pepper
Directions
- In a medium sized pot (about 4 quart capacity) with a lid, heat the olive oil at medium heat and add fennel, gently cooking for a couple of minutes while the fennel releases its natural juices.
- Add the red and white onions, cook until soft and translucent, but without turning brown, stirring mixture from time to time, about 12 minutes.
- Add tomatoes and increase heat to high until the mixture comes to a simmer (about 5 minutes). Add the ginger, turmeric, cinnamon, garlic and saffron (optional), letting them infuse the mixture with their flavors for a few more minutes.
- Add the lentils, vegetable stock, sprigs of cilantro and parsley and bay leaves (uncrumbled) and bring to a boil, then reduce heat to a simmer.
- Season with salt, pepper and sugar, stirring the mixture a couple of times. Cover pot and let simmer for about 25 minutes or until the lentils are tender.
- Add the cooked chickpeas and cook uncovered for another 5 to 7 minutes until heated through. Mix well, season again with salt, pepper and sugar to taste. Remove bay leafs and sprigs of cilantro and parsley.
- For a thicker soup, remove about one cup of the cooked lentils and chickpeas from the soup and process them in blender, adding some extra liquid if needed. Add the blended mixture back to the soup. For a thinner soup. add extra vegetable stock. Also vegetable stock can be changed out for chicken or beef stock if preferred.
- Note; recipe based on Harris Teeter's Moroccan Lentil with Chick Peas Soup.
Nutrition Facts
Serving Size
1 serving
Daily Values
Calories
Amount Per Serving
643
% Daily Value*
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Total FatAmount Per Serving 10.98g% Daily Value 14%
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Saturated FatAmount Per Serving 1.678g
-
Trans FatAmount Per Serving 0g
-
Polyunsaturated FatAmount Per Serving 2.534g
-
Monounsaturated FatAmount Per Serving 5.931g
-
-
CholesterolAmount Per Serving 1mg% Daily Value 0%
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SodiumAmount Per Serving 1233mg% Daily Value 54%
-
Total CarbohydrateAmount Per Serving 104.84g% Daily Value 38%
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Dietary FiberAmount Per Serving 37.3g% Daily Value 133%
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Total SugarsAmount Per Serving 10.71gIncludes -g Added Sugars
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ProteinAmount Per Serving 33.5g
Nutrients Declaration Requirement
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Vitamin AAmount Per Serving 13mcg% Daily Value 1%
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Vitamin CAmount Per Serving 28mg% Daily Value 31%
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Vitamin DAmount Per Serving -mcg% Daily Value -%
-
CalciumAmount Per Serving 11mg% Daily Value 1%
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IronAmount Per Serving 58mg% Daily Value 322%
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PotassiumAmount Per Serving 1593mg% Daily Value 34%
Nutrition summary:
- Calories 643 KCal
- Fat 10.98 g
- Carbs 104.84 g
- Protein 33.5 g
There are 643 calories in 1 serving of Moroccan Spiced Chickpea and Lentil Soup.
How long would it take to burn off 643 KCal? |
|
|---|---|
Basketball |
64 minutes |
Cycling (10 MPH) |
88 minutes |
Jogging |
52 minutes |
Running |
43 minutes |
Swimming (crawl, moderate pace) |
62 minutes |
Walking |
74 minutes |
Weight Training |
74 minutes |
Values estimated based on person weighing 160 lbs. |
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