Moroccan Spiced Lentil & Chickpea Soup
You’ll love this incredible soup! It’s packed with flavour, spices, vegetables and pulses. Not only healthy, it’s absolutely delicious – you’ll make it again and again.
I need to make a confession. I think I have finally done it – I’ve made not only the heartiest but also the tastiest soup I’ve ever made!
I know that’s a big and bold claim, but I honestly think I have nailed it with this Moroccan Spiced Lentil and Chickpea Soup.
As you know I absolutely love comfort food and this delicious warming bowl of goodness combines rich and wholesome lentils with one of my favourite ingredients–chickpeas… which is then completely coated in a lightly spiced tomato sauce turning it into one of my all-time favourite recipes.
This dish takes simple ingredients and turns them into the perfect combination of different flavours and textures. The base is created by using a combination of household spices (cumin, cinnamon, turmeric, smoked paprika and chilli) to create a real depth of smokey flavour that the whole family can enjoy and bulked out with earthy pulses and grains to keep you full and happy.
Cumin is actually one of my secret ingredients in a lot of dishes including chilli’s, curries and soups–it adds this almost bitter smokey flavour that other spices just can’t bring to the plate that adds layers of flavour and just completely transforms a dish.
Is it weird to have a love obsession with a spice?–because if it’s wrong, I don’t want to be right! But please don’t be scared about all the different spices that this recipe has. They perfectly balance each other out and means you’re able to easily adjust to your own heat and spice preference.
I absolutely love spicy food after travelling around the Middle East for many years, so I always add in an extra pinch or two when I make this dish. Also, skip a few of the scarier and more intense spices if you are making this for a family of little ones.
I remember making something similar to this dish every Sunday a few years ago to prepare for batching up, storing, and taking to work for lunches during the colder months. It meant I always had a super chunky, filling and nutritious lunch packed with nutrient-dense veggies and fibre packed pulses to help power through the afternoon. But don’t get the wrong idea.
This soup is definitely not like the rest. It’s a complete meal in one mouth-watering bowl. Because of including all the different vegetables and pulses, this dish can be eaten and enjoyed as a delicious lunch but can also be used for dinner as a simple winter warmer dish or enjoyed with the whole family.
I normally serve it with some quick and simple flatbreads (I have a quick step-by-step tutorial on how to make the best effortless flatbreads here) as they are the perfect vehicle for soaking up and scooping up all that gorgeously rich liquid and topped with a drizzle of tahini when serving in the evenings for an extra special hit of creaminess.
There is something very incredible that happens when the dressing melts into the warm soup and enhances all those rich and warming flavours in the bowl that you just have to try.
The recipe is super simple to create and because it’s cooked all in one pan, makes the washing up a breeze! I always make extra portions when creating this recipe because the flavours are even better the next day once they have developed and infuse all the wonderful components, plus it freezes and keeps really well, making it the perfect meal-prepping dish.
Just portion out and freeze in jars or individual portions and thaw overnight in the fridge–it can be kept in the freezer for a few weeks.
It’s also super adaptable, meaning you can use up any leftover veggies in the fridge or swap out for your favourite ingredients.
Swap out the chickpeas for butter beans or another white bean variant.
Use mung beans instead of red lentils for an earthier flavour but still super wholesome and nutritious dish
Add a swirl of coconut yoghurt or a drizzle of tahini dressing for extra creaminess and luxury.
Use tinned tomatoes if you don’t have any fresh, just reduce the amount of additional liquid needed.
If you can’t get hold of harissa paste, you can make your own, or use siracha or an alternative hot sauce.
If you like this recipe, why not give one of my other Moroccan inspired recipes a try? My ultra-special Moroccan inspired ‘fish’ balls with a Freekeh salad and rich tomato sauce is the perfect mid-week treat.
Ingredients
For the soup
- 1 large onion chopped roughly
- 2 tbsp olive oil
- 3 garlic cloves sliced
- 2 celery sticks chopped into small dice
- 2 carrots chopped into small dice
- 1 tsp cumin seeds
- 1/2 tsp cinnamon
- 1/2 tsp turmeric
- 1 tsp smoked paprika
- 1/2 tsp chilli flakes–optional
- 5 to matoes roughly sliced
- 1 litre veg stock
- 200 g red split lentils washed
- 2 tbsp rose harissa or 1 tbsp harissa
- 1 can chickpeas drained
- 3 handfuls coriander chopped roughly
- 1 tsp sea salt
For the tahini dressing
- Juice 1 lemon
- 1 tbsp tahini
- 3 –4 tbsp water
- 1/2 sea salt
- Twist black pepper
Toppings
- Coriander
Instructions
- In a large pan, add the olive oil and onions and cook on a medium heat for 7-8 minutes until soft and browning.
- Add in the garlic, celery and carrot. Stir to combine and cook for a 2-3 minutes. Add the spices and stir until the veg is coated.
- Now add the chopped tomatoes, allow them to soften a little. Next, add the stock, lentils and harissa. Simmer for 10 minutes covered, then remove the lid and simmer for a further 10 minutes. Add the chickpeas and coriander, stir to combine.
- Season well.
To make the tahini dressing
- Add all the ingredients to a mini chopper and blitz until creamy.
To serve
- Drizzle with tahini dressing, coriander and chilli flakes.
75 Responses
Hearty and absolutely delicious
Thank you! xxx
This Moroccan Spiced Lentil & Chickpea Soup seems amazing . Excited to try this one, thanks for sharing this with us.
Love to hear what you think xx
I found online Rose harissa in paste and spice could you help me pick?
Paste is better xx
Just made the Moroccan Stew, really delicious! Will definitely be making it again
Brilliant, very happy to hear that! x
Brilliant! So happy you like
Niki xx
My favourite!
So happy you liked it!
Love, Niki xxx
Yummy soup – deliciously warming on a slightly chilly and grey day, even if it is summer! Used a mix of black chickpeas and British Fava beans as had run out of ordinary chickpeas. Worked really well.
Love that!!!
Love
Niki xx
Thanks For Sharing this amazing recipe. My family loved it. I will be sharing this recipe with my friends. Hope the will like it.
Hi,
I made this recipe last night and thoroughly enjoyed it. Though instead of putting coriander in I added spinach.
I was wondering in you could tell me how many calories are there per serving.
Thank you
So happy you enjoyed!
So sorry – i dont know the calories.
Much love, Niki xxx
This recipe is amazing! I’m a terrible cook but even I couldn’t mess this up. The recipe was very easy to follow, didn’t have to research anything at first or ask my mum
It’s honestly so flavourful, delicious and comforting. I added sweet potato like the others and it’s so good.
I will be making this more often.
Thank you so much for sharing this recipe!
Yay!
Happy to hear that Jess!!
xxxx
Hi, this sounds delicious! Before I make it I just want to confirm that it’s coriander in the recipe or cilantro? Thank you!
Hi Dana
Its the same.
Much love, Niki xxx
This soup is so tasty and delicious. It has become a staple in our household. Thank you for sharing this recipe. Love It!!!
Very happy to hear that!
Love
Niki xx
This recipe is absolutely delicious!! The flavors are incredible. Even my super picky sister liked it! I’m definitely making this again I’m literally in love– and it’s so easy to make!
Hi Anya!
Very happy to hear that!
Love
Niki xx
This soup was fabulous and very easy to make! Thanks for the recipe.
So happy you like it! xx
Great! Happy you like it! xx
Very happy you liked!
Much love, Niki xxx
Hello…. I rarely comment to anything…but this was necessary. This soup is fantastic. Not that it needed anything, but I threw a few red lentil pasta in that was made from another time, so delicious with the sauce. Thank you for the recipe…. I will definitely check out your other ones.
Hi Nettie, thank you so much for your kind comments – I hope you have managed to find a few others that you love too – Niki xo
The tahini dressing is very thin and watery. Should there be oil in it?
Hi Jane
I would omit the water then
Best
Niki x
The recipe calls for cumin seeds. Do you use the whole seed, or are they ground first?
I use the whole seed – you can grind up if you prefer.
Love
Nikix
When you garnish with coriander, do you mean dried ground coriander, or do you mean fresh cilantro?
Fresh coriander
Love, Niki x
Wow – so glad I found this recipe! Made it for my carnivorous partner who said it was the best soup he’d ever had 🙂 I chopped up some dried apricots and sprinkled them on, don’t usually go for fruit with savoury but it really worked here. Thanks!
Hi Lucy
Thats fantastic!
Love
Niki xx
Hi, I love this soup but how do I get a creamy tahini sauce. Mine was so watery.
Hi Dan
I would omit the water then
Best
Niki x
This is such a beautiful recipe! I will be making this again & again. My mother & I rated it 10/10. I found the tahini dressing was a bit thin initially but just added a little more tahini to thicken, it really made the dish like dressing on a salad. Thank you for sharing!
Amazing!
Cant get better than that
Love
Niki xx
This would have to be the BEST soup recipe ever, I loved it, Thank you so much for sharing, it absolutely made my day.
So happy you love it Colette! Me too xxx
I keep coming back to this recipe every time I want something warning and guaranteed delicious! So good every time, even with variations depending on what I have in. cheddar rather than tahini topping works well if I have an open pack
Amaazing!
So so happy you like
Love
Niki xx
Hi I was just wondering could I use tinned chopped tomatoes for this recipe?
Yes it would work fine.
Love, Niki xxx
Wow! Fantastic soup, thank you so much!! My entire family loved it!!
Hi Anna
Brilliant, so happy to hear!
Much love, Niki xxx
I was hesitant as I was making this but when all done it tasted amazing! Simple to follow recipe, very easy and tastes amazing like something my mum would cook on cold day! Thanks a million xx
Aww amazing! So happy.
Love
Niki xxx
Hi do you use sweet smoked Spanish paprika or hot smoked Spanish paprika? I’ve only just discovered your fabulous blog, I’m going to look at your book on Amazon UK when I get a chance…Thanks
Hi Nina
Aww amazing! Yes, sweet smoked.
So hope you love my book 😉
Much love
Niki xxx
This is sooooooo good! I made it to give to a poorly friend and after tasting it, it nearly didn’t leave the kitchen but I’ll be making a vat full for myself tomorrow. A fabulous recipe Niki, thank you.
Aww so happy to hear Jude!
Love
Niki xxx
amazing recipe! do you know how many calories are in this recipe??
Thank you Roxane
Im afraid I don’t calculate the calories.
Love
Niki xxx
Fantastic recipe, huge hit with the family. I have been making it one a week for a couple of months now its a complete healthy meal i a bowl and cheap to make, bonas!!!
Hi happy you like Norma!
Love, Niki xxx
Adding a vegan recipe a week into our lives. This recipe was a perfect addition to our typical meals! Added sweet potatoes and replaced harissa (not available in our grocery store) with some Sriracha. Great flavor!
Hi Lauren
Perfect!
So happy you enjoyed.
Love
Niki xx
Delicious, healthy, heartwarming comfort food! All my friends asked for the recipe after eating this winning dish 😉 Thanks Nikky, you’re the best xxx
Hey Daan
Aww amazing! So happy to hear xx
Lots of love
Niki xxx
What is rose harissa?
Its a type of harissa paste with rose petals. Very lovely.
Love
Niki xxx
This is by far one of your best recipes!! It is so simple and so packed with flavour. I also added in some sweet potatoes that I needed to use up. A small bowl was so filling. ❤️❤️❤️It! x
Yay! so happy you think so. I love it as well.
Love, Niki xxx
One of the best things our family ate, that is amazing, thank you!
Fantastic!
So happy
Love
Nikixxx
Best soup ever! I’ve made it three times in the past month!!!
Fantastic! So happy to hear. Its one of my favourites too.
Love
Niki xxx
Made the Morrocan spiced to.atoe soup for a friend who had just had a baby. She and her can’t are vegan and she absolutely loved it ( as did I). Thank you
Fantastic news Lena!
Much love
Niki xx
This looks SO yum and I’m definitely going to make some this weekend as we are currently on a bit of a tight budget so vegan meals Allee always great for that!
Can I ask if the red lentils were dried and soaked prior or tinned? I seem to have a hit and miss experience of cooking with them so don’t want to make and have crunchy lentils! Haha.
Thanks so much
No need to soak the red lentils! xx