Directions:
- In a large soup pot, stew pot or dutch oven cook the chick peas and white beans seperately until just tender.
- Using a smaller pot, cook the lentils for 20 minutes and drain the beans and lentils.
- In the same pot, saute the onions, garlic*, ginger, paprika and cumin approximately 5 minutes in the oil. I use the olive oil for this one as the Moroccan home cooks who I know will allow this cooking of olive oil rarely and for this recipe.
- Add the water, lentils, chick peas, white beans, tomatoes, carrots, pepper and cumin, black pepper and salt to taste. Our black pepper used in a teaspoon will impart some good spicy heat to the dish. Should your black pepper not do this then please add a bit more black pepper as we do not use cayenne here.
- Bring to a boil for a 5 minutes and simmer 3/4 covered 1 to 1 1/2 hours or longer, until the beans and lentils are soft but not mushy.
- I have seen mny similar recipes on the internet stating to puree some of the soup and return it to the pot. While this is a nice idea, most Moroccan homes do not have a blender and this soup is not intended to be made as such.
- Prep. time does not include soaking and pre-cooking the beans.
- * Omit the garlic if using for Ramadan.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 239.05 Kcal (1001 kJ) | ||
| Calories from fat | 34.35 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.82g | 6% | |
|---|---|---|---|
| Sodium | 127.61mg | 5% | |
| Potassium | 741.55mg | 16% | |
| Total Carbs | 38.79g | 13% | |
| Sugars | 7.4g | 30% | |
| Dietary Fiber | 14.37g | 57% | |
| Protein | 13.2g | 26% | |
| Vitamin C | 13.2mg | 22% | |
| Vitamin A | 0.3mg | 11% | |
| Iron | 3.6mg | 20% | |
| Calcium | 89.5mg | 9% | |
| Amount Per 100 g | |||
| Calories | 48.13 Kcal (202 kJ) | ||
| Calories from fat | 6.92 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.77g | 6% | |
|---|---|---|---|
| Sodium | 25.69mg | 5% | |
| Potassium | 149.3mg | 16% | |
| Total Carbs | 7.81g | 13% | |
| Sugars | 1.49g | 30% | |
| Dietary Fiber | 2.89g | 57% | |
| Protein | 2.66g | 26% | |
| Vitamin C | 2.7mg | 22% | |
| Vitamin A | 0.1mg | 11% | |
| Iron | 0.7mg | 20% | |
| Calcium | 18mg | 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.
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