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Protein Packed Moroccan Spiced Soup
Medium Spice
Under 600 calories
Low Salt
Protein Packed Moroccan Spiced Soup

with Lentils, Chickpeas and Dukkah

30 min
Difficulty: 2/3
Moroccan

Tangy, sweet and fragrant, our protein-packed moroccan-spiced soup will certainly inject a little spice into your evening thanks to the medley of North African spices including cumin and ras-el-hanout. The soup is made with lentils and chickpeas which are packing in protein, making this a super satisfying dish. Top with a dollop of cooling greek yoghurt, a sprinkling of fresh coriander and dukkah mix for some added spice and complementary nutty flavour.

Allergens

Milk

Utensils

Medium Saucepan
Bowl
Sieve
Chopping Board
Knife

Tags

Medium Spice
Under 600 calories
Low Salt
Ingredients
Bell Pepper

Bell Pepper

1

Ras-el-Hanout

Ras-el-Hanout

1

Greek Style Natural Yoghurt

Greek Style Natural Yoghurt

75

Green Chilli

Green Chilli

0.5

Red Split Lentils

Red Split Lentils

100

Ground Cumin

Ground Cumin

0.5

Yellow Pepper

Yellow Pepper

1

Finely Chopped Tomatoes

Finely Chopped Tomatoes

1

Chickpeas

Chickpeas

1

Tomato Puree

Tomato Puree

30

Smoked Paprika

Smoked Paprika

1

Dukkah Mix

Dukkah Mix

1

Vegetable Stock Powder

Vegetable Stock Powder

1

Red Onion

Red Onion

1

Coriander

Coriander

0.5

Water

Water

40000

Preparation
1
Prep

Halve, peel and thinly slice the red onion. Halve the red and yellow peppers and discard the core and seeds. Chop into small pieces. Halve the chilli lengthways, deseed then finely chop. Drain and rinse the chickpeas in a colander. Roughly chop the bunch of coriander (stalks and all!).

2
Start the Soup

Heat a splash of oil in a large saucepan on medium-low heat and add the onion and pepper. Cook, stirring occasionally, until soft, 5-6 mins, then add the ground cumin, ras-el-hanout, smoked paprika, tomato puree and a pinch of chilli (careful - you can always add more later!) Cook for 1 minute. Season with salt.

3
Add the Stock

Stir in the lentils and chickpeas. Add the finely chopped tomatoes and water (see ingredients for amount) together with the vegetable stock powder. Stir to dissolve the stock powder and bring the mixture up to the boil.

4
Cook the Lentils

Once the lentils are boiling, lower the heat to medium low and simmer for 20-25 mins or until the lentils are soft, stirring occasionally. Tip: If the lentils need a little longer to cook, that's fine, just keep bubbling away. Add a splash of water if you feel it needs it.

5
Finish Up!

When the soup is cooked, season to taste with salt and pepper if needed. Stir through half the coriander.

6
Serve

Serve the spiced Moroccan soup in bowls with the remaining coriander sprinkled over. Dollop on some Greek yoghurt and finish with a sprinkling of dukkah. Add a sprinkle of the remaining chilli, if you want an extra kick. Enjoy!

Nutrition per serving

516

kcal

Energy (kcal)

2159

kJ

Energy (kJ)

12

g

Fat

3

g

of which saturates

71

g

Carbohydrate

24

g

of which sugars

28

g

Protein

1.99

g

Salt

with Lentils, Chickpeas and Dukkah

20 min 2/3
Medium Spice
Veggie
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