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Spiced Lentil and Chickpea Soup

This brothy soup takes its inspiration from Morocco’s harira. When our researcher Sakina went on holiday to Morocco she came back and told us that she... ate it every day. Full of legumes and mixed spices, it seemed like the perfect addition to the Doctor’s Kitchen repertoire. Here is our inauthentic but still completely delicious version of it. Read more This brothy soup takes its inspiration from Morocco’s harira. When our researcher Sakina went on holiday to Morocco she came back and told us that she ate it every day. Full of legumes and mixed spices, it seemed like the perfect addition to the Doctor’s Kitchen repertoire. Here is our inauthentic but still completely delicious version of it.

Overview Ingredients Method
Prep time
10 mins
Cook time
20 mins
FREEZER FRIENDLY
Yes
SHELF LIFE
3 days
Why is this healthy?
Plant
points
Prebiotics
Herbs &
spices
Diet
Vegan Pescatarian Vegetarian
Contains
Why is this healthy?
Plant
points
Prebiotics
Herbs &
spices

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NUTRITION PER SERVING (Read more)

9g
Protein
201kcal
Calories
7g
Total Fat
28g
Carbs
8g
Sugars
8g
Fibre
88mg
Calcium
7%
 
4mg
Iron
22%
 
56mg
Magnesium
13%
 
625mg
Potassium
13%
 
792mg
Sodium
34%
 
0mg
Vitamin B1
0%
0mcg
Vitamin B12
0%
0mcg
Vitamin D
0%
1.9mg
Vitamin E
13%
 
60mcg
Vitamin B9
15%
 
876mcg
Vitamin A
97%
 
8mg
Vitamin C
9%
 
1.4mg
Zinc
13%
 
22mcg
Vitamin K
18%
 
0.4mg
Copper
44%
 
0.3mg
Vitamin B2
23%
 
1.4mg
Vitamin B3
9%
 
0.5mg
Vitamin B6
29%
 
162mg
Phosphorus
13%
 
Protein: 9g; Calories: 201kcal; Total Fat: 7g; Carbs: 28g; Sugars: 8g; Fibre: 8g; Calcium: 88mg (7%); Iron: 4mg (22%); Magnesium: 56mg (13%); Potassium: 625mg (13%); Sodium: 792mg (34%); Vitamin B1: 0mg (0%); Vitamin B12: 0mcg (0%); Vitamin D: 0mcg (0%); Vitamin E: 1.9mg (13%); Vitamin B9: 60mcg (15%); Vitamin A: 876mcg (97%); Vitamin C: 8mg (9%); Zinc: 1.4mg (13%); Vitamin K: 22mcg (18%); Copper: 0.4mg (44%); Vitamin B2: 0.3mg (23%); Vitamin B3: 1.4mg (9%); Vitamin B6: 0.5mg (29%); Phosphorus: 162mg (13%)
Show more
Why is this healthy?
Plant
points
Prebiotics
Herbs &
spices
Diet
Vegan Pescatarian Vegetarian
Contains

Ingredients

Serves 6
Metric Imperial
white onion
diced
carrot
peeled and finely sliced
celery
finely sliced
garlic cloves
minced
smoked paprika
cinnamon (ground)
brown lentils (dried)
chickpeas (can)
Swaps: cannellini beans (can), haricot beans (can), kidney beans (can)
drained and rinsed
vegetable stock
Swaps: water
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Method

1

Gather and prepare your ingredients.

2

Heat the olive oil in a large heavy-bottomed pan and add the onion, carrot and celery with a sprinkle of salt and pepper. Cook, stirring often for 5-6 minutes, until softened.

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