Ingredients
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1 can (15 oz) chickpeas, drained and rinsed
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1 medium onion, chopped
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3 cloves garlic, minced
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1 small sweet potato, peeled and cubed
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1 cup red lentils, rinsed and picked over
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1/2 teaspoon ground cinnamon
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1 tablespoon tomato paste
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1 (14.5 oz) can diced tomatoes, no salt added
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1 (28 oz) can whole peeled plum tomatoes, preferably San Marzano style, drained
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1 (28 oz) can tomato sauce
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4 cups vegetable broth
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1 teaspoon ground cumin
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1 teaspoon ground coriander
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1/2 teaspoon ground turmeric
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1/2 teaspoon ground ginger
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1 tablespoon smoked paprika
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1 tablespoon harissa powder
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Salt and black pepper to taste
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Fresh parsley, chopped (for garnish)
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Optional: 1 avocado, diced (for serving)
Directions
Sub-title: A hearty and satisfying vegetarian soup inspired by the flavors of Morocco!
Description: This vegan and gluten-free Moroccan chickpea soup is packed with protein and fiber from the chickpeas, sweet potatoes, and lentils. The spices like cumin, coriander, turmeric, ginger, and paprika give it a delicious kick without being overpowering. Serve hot with crusty bread or gluten-free crackers for a comforting meal any day of the week.
Ingredients:
* 1 can (15 oz) chickpeas, drained and rinsed
* 1 medium onion, chopped
* 3 cloves garlic, minced
* 1 small sweet potato, peeled and cubed
* 1 cup red lentils, rinsed and picked over
* 1/2 teaspoon ground cinnamon
* 1 tablespoon tomato paste
* 1 (14.5 oz) can diced tomatoes, no salt added
* 1 (28 oz) can whole peeled plum tomatoes, preferably San Marzano style, drained
* 1 (28 oz) can tomato sauce
* 4 cups vegetable broth
* 1 teaspoon ground cumin
* 1 teaspoon ground coriander
* 1/2 teaspoon ground turmeric
* 1/2 teaspoon ground ginger
* 1 tablespoon smoked paprika
* 1 tablespoon harissa powder
* Salt and black pepper to taste
* Fresh parsley, chopped (for garnish)
* Optional: 1 avocado, diced (for serving)
Instructions:
1. In a large stockpot or Dutch oven, heat the oil over medium heat. Add the onions and cook until translucent, about 5 minutes.
2. Stir in the garlic and cook for another minute.
3. Add the chickpeas, sweet potato, and lentils to the pot. Cook for 1 minute more.
4. Pour in the vegetable broth, tomato paste, diced tomatoes, whole peeled tomatoes, and tomato sauce. Season with cumin, coriander, turmeric, ginger, paprika, smoked paprika, harissa, salt, and pepper. Bring the mixture to a boil.
5. Reduce the heat to low, cover the pot, and simmer for 30-40 minutes, stirring occasionally, until the sweet potatoes are tender and the lentils have fully cooked.
6. Remove the bay leaves before serving. Garnish with fresh parsley and optional diced avocado. Enjoy as is or serve with your favorite gluten-free crackers.
Serving Size: Makes about 8-10 cups soup (serves 4-6)
Servings per Recipe: 4-6
Calories per serving: 270
Total Carbohydrate: 43 grams
Net Carbohydrate: 35 grams
Dietary Fiber: 13 grams
Protein: 12 grams
Total Sugar: 11 grams
Additional Information:
This recipe was adapted from Minimalist Baker’s Moroccan Lentil Soup. It has been modified to be vegan and gluten-free.
Note: To make this recipe Raw, follow these steps:
1. Soak the cashews in water for at least 2 hours or overnight. Drain and rinse them well.
2. Blend all the other soup ingredients (chickpeas, sweet potatoes, lentils, etc.) into a smooth puree using a high-speed blender like Vitamix or Blendtec.
3. Transfer the blended soup back to the stockpot and add the soaked and blended cashews. Heat the soup through but do not bring it to a boil.
Steps
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1
Done
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In a large stockpot or Dutch oven, heat the oil over medium heat. Add the onions and cook until translucent, about 5 minutes. |
|
2
Done
|
Stir in the garlic and cook for another minute. |
|
3
Done
|
Add the chickpeas, sweet potato, and lentils to the pot. Cook for 1 minute more. |
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4
Done
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Pour in the vegetable broth, tomato paste, diced tomatoes, whole peeled tomatoes, and tomato sauce. Season with cumin, coriander, turmeric, ginger, paprika, smoked paprika, harissa, salt, and pepper. Bring the mixture to a boil. |
|
5
Done
|
Reduce the heat to low, cover the pot, and simmer for 30-40 minutes, stirring occasionally, until the sweet potatoes are tender and the lentils have fully cooked. |
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6
Done
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Remove the bay leaves before serving. Garnish with fresh parsley and optional diced avocado. Enjoy as is or serve with your favorite gluten-free crackers. |
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7
Done
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Soak the cashews in water for at least 2 hours or overnight. Drain and rinse them well. |
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8
Done
|
Blend all the other soup ingredients (chickpeas, sweet potatoes, lentils, etc.) into a smooth puree using a high-speed blender like Vitamix or Blendtec. |
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9
Done
|
Transfer the blended soup back to the stockpot and add the soaked and blended cashews. Heat the soup through but do not bring it to a boil. |
