Moroccan Lentil and Garbanzo Bean Soup

I always keep a number of beans and lentils around the house as an inexpensive source of protein and an invaluable addition to my gluten-free larder. Dried beans can take several hours to cook, making them unlikely candidates for a last-minute dinner, but lentils are another story.

Most lentils cook quickly, usually in about 30 minutes. Brown or green lentils seem to be most commonly available, and they are perfect for soups. I adore black “beluga” lentils and French green lentils (Vertes du Puy), which are more likely found in specialty markets. These varieties hold their shape well and have a firm, meaty bite, making them perfect for lentil salads. I love using red lentils, too, but keep in mind they disintegrate into a puree fairly quickly. They’re especially tasty in Indian dal recipes.

While I often cook a big pot of garbanzo beans (chickpeas) from their dried state, this soup is a perfect place to use canned beans. They’ll benefit from a few minutes of simmering to give the spices time to do their job. Enjoy the soup right away, or make it a day ahead to let the flavors infuse.

Recipe: Moroccan Lentil and Garbanzo Bean Soup

Makes : 6 servings | Soups/Stews Dairy Free , Soups/Stews , Vegan , Vegetarian Print

Ingredients

2 tablespoons olive oil

1 large onion, diced

2 large carrots, diced

2 ribs celery, diced

1 red bell pepper, diced

1 teaspoon ground ginger

2 teaspoons ground cumin

1/2 teaspoon ground cinnamon

1/2 teaspoon freshly ground black pepper

2 teaspoons salt, plus more if needed

1 cup dried brown or green lentils

1 (15-ounce) can crushed tomatoes

7 cups water

1 (15-ounce) can garbanzo beans, rinsed and drained

1/2 cup chopped fresh cilantro

Juice of 1/2 lemon

Harissa, for serving (optional)

Instructions

1. In a medium pot, heat the oil over moderate heat. Add the onion, carrots, celery and red bell pepper. Cook, stirring occasionally, until the vegetables start to soften, about 10 minutes. Stir in the ginger, cumin, cinnamon, pepper, salt, lentils, tomatoes and water. Bring to a boil. Reduce the heat and simmer, partially covered, until the lentils are tender, about 30 minutes.

2. Add the garbanzo beans to the soup and continue simmering about 10 minutes longer. Remove the pan from the heat. Stir in the cilantro and lemon juice. Taste the soup before serving and add additional salt or black pepper if needed. Stir in some harissa or other hot sauce, if using.

4 Comments

Kaarin Puhala says:

November 18, 2011 at 4:48 am ·

Sounds amazing. I’m making this asap. I think I have all the ingredients on hand!
- laura says:
  
  November 18, 2011 at 2:03 pm ·
  
  A little cayenne in there is nice, too, if you like it spicy.
Kaarin Puhala says:

December 21, 2011 at 6:42 pm ·

This was fantastic! I used green lentils. I read what you said about red lentils, so didn’t use those….do you have any recipes for red lentils? I have a bag and don’t know what to do with them.
- laura says:
  
  January 5, 2012 at 2:22 pm ·
  
  I like to make Indian dal with red lentils.

Comments are now closed for this article.