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spiced moroccan sunset soup

Name: spiced moroccan sunset soup
Prep time: 15 min
Cook time: 45 min
Yield: 4
Cuisine: Moroccan
Ingredients: 2 large tomatoes, diced; 1 cup dried chickpeas, soaked; 1 cup dried lentils, rinsed; 2 tbsp olive oil; 1 tbsp ground cumin; 1 tbsp paprika; 1 tsp ground turmeric; 1/4 cup fresh cilantro, chopped; 1/4 cup fresh parsley, chopped; 2 cloves garlic, minced; Salt and pepper to taste; Juice of 1 lemon; 4 cups vegetable broth

👨‍🍳 Chefy Tip: Add salt early not late — it pulls moisture from the tomatoes and concentrates flavor while they cook. Legumes go in dry after the base — the soup thickens as they absorb liquid, no separate soaking beyond the chickpeas.

Serves

Prep

15 min

Cook

45 min

Difficulty

Intermediate

Cost

Budget-Friendly

Calories

350

Carbs

58g

Protein

18g

Fat

Flavor Profile

🍅 Savory and rich from the tomatoes

🌶️ Warm and spicy from cumin and paprika

🌿 Fragrant and fresh from cilantro and parsley

🥄 Hearty and filling with chickpeas and lentils

🍋 Tangy and bright from a splash of lemon

Ingredients

🍅 2 large tomatoes, diced

🥄 1 cup dried chickpeas, soaked

🥄 1 cup dried lentils, rinsed

🧴 2 tbsp olive oil

🌶️ 1 tbsp ground cumin

🌶️ 1 tbsp paprika

🧂 1 tsp ground turmeric

🌿 1/4 cup fresh cilantro, chopped

🌿 1/4 cup fresh parsley, chopped

🧄 2 cloves garlic, minced

🧂 Salt and pepper to taste

🍋 Juice of 1 lemon

🥣 4 cups vegetable broth

Shop ingredients

Instructions

Heat olive oil in a large pot over medium heat. Sauté garlic, cilantro, and parsley until fragrant.

Add tomatoes, cumin, paprika, and turmeric. Cook 5 minutes, stirring occasionally.

Add chickpeas, lentils, and broth. Bring to a boil, then simmer 35-40 minutes until lentils and chickpeas are tender. Season with salt, pepper, and lemon juice. Serve hot.

🧬 Food Science

Moroccan cuisine, particularly dishes like Harira, has been passed down for generations and is a symbol of hospitality. The blend of spices in Harira, such as cumin and turmeric, may support gut health by promoting digestion and reducing inflammation.

Pair It

🥂 Pair with a glass of mint tea or sparkling water with lemon for a refreshing contrast.

🍽️ Pair with a simple cucumber salad or roasted vegetables for a complete meal.