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Moroccan Lentil and Vegetable Soup

Moroccan Lentil and Vegetable Soup

Lunch
Prep Time
15min
Cook Time
15min
Servings
1
Calories
417
Chef's Note

For an authentic Moroccan flavor, toast your spices in the oil for a few seconds before adding the vegetables. This soup freezes well, so consider making a larger batch and portioning it for quick high-protein meals throughout the week. The red lentils break down quickly, creating a naturally thick and hearty soup without added thickeners.

Tags
high-protein
moroccan
african
soup
lentils
chicken
calorie deficit
lunch
healthy
one-pot
Ingredients

  • 1/3 cup red lentils

  • 4 oz chicken breast

  • 1 teaspoon olive oil

  • 1/4 medium onion

  • 1 medium carrot

  • 1 small celery stalk

  • 2 cloves garlic

  • 1 tablespoon tomato paste

  • 1/2 teaspoon cumin

  • 1/4 teaspoon coriander

  • 1/8 teaspoon cinnamon

  • 1/4 teaspoon turmeric

  • 1/4 teaspoon paprika

  • 1 1/2 cups low-sodium chicken broth

  • 1 teaspoon lemon juice

  • 1 tablespoon fresh cilantro

  • 1/4 teaspoon salt

  • 1/8 teaspoon black pepper

Instructions
  • 1

    Dice 4 oz of chicken breast into small cubes and set aside.

  • 2

    Rinse 1/3 cup of red lentils under cold water until the water runs clear, then drain and set aside.

  • 3

    Finely dice 1/4 medium onion, 1 medium carrot, and 1 small celery stalk. Mince 2 cloves of garlic.

  • 4

    Heat 1 teaspoon of olive oil in a medium pot over medium heat. Add the diced chicken and cook for 3-4 minutes until lightly browned on all sides.

  • 5

    Add the diced onion, carrot, and celery to the pot. Sauté for 3 minutes until vegetables begin to soften.

  • 6

    Add the minced garlic, 1 tablespoon tomato paste, 1/2 teaspoon cumin, 1/4 teaspoon coriander, 1/8 teaspoon cinnamon, 1/4 teaspoon turmeric, and 1/4 teaspoon paprika. Stir and cook for 1 minute until fragrant.

  • 7

    Add the rinsed lentils and 1 1/2 cups of chicken broth to the pot. Bring to a boil, then reduce heat to a simmer.

  • 8

    Cover and cook for 15 minutes, or until the lentils are tender and the chicken is fully cooked.

  • 9

    Stir in 1 teaspoon of lemon juice, 1/4 teaspoon salt, and 1/8 teaspoon black pepper. Adjust seasoning to taste.

  • 10

    Serve hot, garnished with 1 tablespoon of fresh chopped cilantro.

Nutrition Information (per serving)
417
Calories
42g
Protein
31g
Carbs
14g
Fat
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