Moroccan Spiced Chickpea and Lentil Soup Recipe

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Moroccan Spiced Chickpea and Lentil Soup

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Ingredients:

Serving

4 tbsp extra virgin olive oil
1 medium white onion, chopped (about 1 cup)
1 medium red onion, chopped (about 1 cup)
1 fennel bulb, peeled, cored and chopped (about 1 cup)
1/2 tsp ground ginger
1/2 tsp ground turmeric
1/2 tsp ground cinnamon
1 pinch saffron thread (optional)
2 (14 oz) cans chopped tomatoes (with juice)
2 garlic cloves, minced
2 tbsp sugar (or to taste)
4 cups low sodium vegetable broth
1 cup dried lentils , picked through and rinsed
3 cups canned chick-peas, drained and rinsed
4 sprigs cilantro
4 sprigs parsley
2 dried bay leaves
salt and pepper

Directions:

In a medium sized pot 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 if using, 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 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.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	369.34 Kcal (1546 kJ)
Calories from fat	107.28 Kcal
		% Daily Value*
Total Fat	11.92g	18%
Cholesterol	1.23mg	0%
Sodium	657.74mg	27%
Potassium	635.71mg	14%
Total Carbs	53.33g	18%
Sugars	9.41g	38%
Dietary Fiber	15.05g	60%
Protein	14.9g	30%
Vitamin C	12.9mg	21%
Iron	197.9mg	1099%
Calcium	90.1mg	9%

Amount Per 100 g
Calories	113.88 Kcal (477 kJ)
Calories from fat	33.08 Kcal
		% Daily Value*
Total Fat	3.68g	18%
Cholesterol	0.38mg	0%
Sodium	202.81mg	27%
Potassium	196.02mg	14%
Total Carbs	16.44g	18%
Sugars	2.9g	38%
Dietary Fiber	4.64g	60%
Protein	4.59g	30%
Vitamin C	4mg	21%
Iron	61mg	1099%
Calcium	27.8mg	9%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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