With the weather cooling off, it’s time to pull out your cozy sweaters, snuggle down inside and make delicious comfort foods like Morrocan Red Lentil Soup. It is warming, nourishing, and will make you feel good now AND later.
That is because lentils are a powerhouse of nutrition. They are full of antioxidant polyphenols and resistant fiber. Those are nutrients that feed and support a healthy microbiome, lower blood sugar, and lower LDL (bad) cholesterol. Because of this, they can be a potent tool in boosting the mood through a healthy gut. Researchers have discovered that bacteria in the gut release metabolites that are also found in the brain, impacting our moods in a very direct way.
Additionally, lentils have a low carbon footprint and are not destructive to our environment. As more and more people cut back on animal proteins, lentils are a great option for a whole food protein that satisfies and sustains your body and your world.
Because non-organic lentils can be sprayed with glyphosate (Roundup) to desiccate before harvest, it is very important for your health and the health of farmworkers to vote with your purchasing power. When you buy organic beans, lentils, seeds, and grains, you’re sending corporate farmers a message that health is more important than profits. The impact of this toxic chemical on human life can not be overstated. My post on the Microbiome covers some of the reasons.
There are many types of lentils: Brown, Green, Red, Yellow, French (Puy), Black (Beluga) to name a few. There are slight differences in each type, particularly in cooking time, but also in flavor and texture. This recipe uses red lentils, which are actually just peeled brown lentils! Because they are peeled they have a little less fiber and will cook up into a creamy base.
Morrocan Red Lentil soup has subtle North African flavors that are just delicious. The addition of chickpeas, chopped chard, and diced tomatoes add some interesting texture and heartiness.
Topping this soup off with garlicky spiced oil and chopped almonds adds another layer of flavor that makes this healthy lentil soup taste like garlic bread comfort stew!
Morrocan Red Lentil Soup
Equipment
- crockpot or pressure cooker
Ingredients
Saute onion & spices
- 2 T olive oil or coconut oil
- 1 yellow onion, chopped
- 2 t sweet paprika
- 3/4 t ground ginger
- 1/2 t ground cumin
Add Stock and lentils, simmer till soft
- 4 c vegetable stock
- 1 c water
- 1 c red lentils (organic)
Add chickpeas, chard, tomatoes- simmer 3 minutes
- 1 c chickpeas, cooked (organic)
- 1 c your choice of greens (kale, chard, spinach) chopped
- 1 c diced tomatoes
Simmer oil, garlic, and red pepper as a spiced oil garnish
- 2 Tbs olive oil or coconut oil
- 1 clove garlic, minced
- 3/4 t kosher salt
- 1/2 t crushed red pepper flakes
- 1/2 t black pepper
- 1/4 c chopped almonds optional
Instructions
- Sautee chopped onion till soft, add spices and cook additional minute
- Add lentils, broth, and water. Simmer 25 minutes or until soft
- Simmer spiced oil for garnish, set aside
- Add chickpeas, tomatoes, and chard to soup,
- Garnish with spiced oil and chopped fresh almonds if desired.Adjust salt and pepper as desired
