Instant pot Moroccan Lentil Soup is ready. Let simmer uncovered for 5 minutes. Warm up a couple tablespoons of olive oil in your instant pot, or other pressure cooker. 1 red bell pepper- chopped 1.5 cup green or brown lentils washed and rinsed 4 cups low sodium vegetable broth or water 1 Tablespoon lemon juice and lemon wedges for serving Chopped cilantro or parsley and jalepeno peppers for garnish For Seasoning 1 bay leaf 1 Tablespoon coriander-cumin powder 1 teaspoon curry powder or more to taste Add cauliflower and simmer for another 5 minutes. Cook stirring for 5 minutes. Cover and cook on the low setting for 6-8 hours or on high for 4-6 hours. Using a box grater, with the medium-sized holes, grate the onions and tomato separately. This detox red lentil soup is an excellent food for your weight-loss diet. If using brown lentils then set time for 15 minutes. Add tomatoes, lentils, chickpeas and broth. This gives this Moroccan lentil soup a little extra creaminess, making it totally irresistible! Forks Over Knives online cooking course will help you learn new techniques, flavors, and skills to live your very best life. 4 cups low-sodium vegetable broth 2 teaspoons freshly squeezed lemon juice teaspoon sea salt or to taste 3 good grinds black pepper 1 large bunch cilantro chopped (optional) Instructions In a large pot, saut the onion, celery, and carrot with cup water for 10 minutes, stirring often and adding water as needed to prevent burning. Directions. Stir and let it come back up to a boil, then turn the heat down to low. Step 1: Using the Saut function on your Instant Pot, saute the onions and garlic in oil until soft and fragrant. Photo by Photo by Ann Oliverio. Return the pureed soup to the pot, stir and enjoy! Your email address will not be published. Soup/potrage is very good. Then add in your lentils and mix them in. Add the parsley, cilantro, and lemon juice and stir to combine. With the small-sized holes, grate the garlic. This mixture will only need around a minute to cook. Add the onion, carrot, and garlic and saut, adding additional broth as necessary to keep the vegetables from burning, until the onions are softened and translucent, about 5 minutes. Autoimmune disease changed how I cook, eat, and live. In a soup pot, saut the flavor building veggies (onion, carrot, celery) with water then add garlic, spices, and lentils along with some veggie broth. Find her on Facebook and Instagram. Now add washed and soaked lentils. Add onion, celery, carrots, and garlic. Add the tomatoes and broth and season the soup with salt. In a soup pot or dutch oven heat oil. You can also add 1 cup cooked/ canned brown lentils or chickpeas (drained and rinsed). The Aromatics: onion, garlic, carrot, and celery - These create a delicious base for your soup (and many soups to come!). Its so delicious! Your email address will not be published. Several years ago, she was diagnosed with a severe autoimmune disease called ulcerative colitis, and completely reversed her condition through a whole-food, plant-based diet. document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); Hi, I'm Ipsa! While this can be considered a Moroccan Lentil Stew because of its consistency, Google stats seem to indicate that the majority of people searching for this recipe in English call it a lentil soup. Lentil soup is one of the most popular dishes in Morocco. Cook -Put the lid on, set the valve to 'sealing', and pressure cook on high for 15 minutes. I normally add little bit of garlic toasted oil to the soup for freshness. Continue to simmer the soup for another 5 minutes. Add the spices and stir until the veg is coated. The cilantro adds a burst of freshness, a recommended addition. Season with salt and pepper to taste. Higher Protein: Add some edamame or sauted tofu. Natural pressure release - Allow the Instant Pot to naturally depressurize for 10 minutes before releasing the remaining pressure. Cover and cook on high for 2-3 hours, or on low for 5-6 hours, until the lentils are completely tender. Cooking should be fun, not stressful! It took a lot more than 30 minutes to get it ready but it was worth it. This hearty nourishing Moroccan Red Lentil Quinoa Soup is vegan, easy to make and made with simple everyday ingredients. Enjoy this soup as a main dish with flatbread or as a starter. These spices are really what makes this soup absolutely delicious. Preheat soup pot or dutch oven over medium heat. We would love to hear about it! You can make this Moroccan lentil soup in a pressure cooker (manual), in an open pot like a dutch oven or any heavy bottom pot/ pan, or even in an instant pot. I made this for my mom and we both agree: it is wonderful, tasty, comfort food. They are packed with healthy nutrients and unlike red lentils, green lentils are tender once they are ready but they do not break apart. Health starts in the kitchen! Lower the heat, cover and let your stew simmer for 40-45 minutes. I made this soup on the stove in a dutch oven. Prep Time 10 minutes Cook Time 35 minutes Total Time 45 minutes Ingredients Step 1. Make the Moroccan lentil soup. We actually intended to only buy four soups, but the kind owner gave us a fifth just because it was our first time there. Fire roasted tomatoes also add another layer of complex flavor! It makes all the difference in this dish. So, I thought: why can't I make something with all of them? Your email address will not be published. Ingredients. Simmer for another 2 - 3 minutes on low flame. Bring to boil, reduce heat, and simmer, covered, for about 40 minutes or until . Im happy to read that you went the extra mile and made bread too <3. Let it be on natural pressure release for 10 minutes. The options are endless, so don't stress if you don't have the exact list. Ive given this recipe away to several friends, and they all love it too. Ill admit that I dont have much luck with vegan recipes. Once oil is hot, put chopped onion, ginger, garlic, carrots, celery and saute on medium flame for 2 minutes. Instructions. Add lemon juice, chopped coriander leaves, and red chilli flakes. Close your instant pot and cook for 30 minutes on high pressure. Add coconut cream (or coconut milk) to this lentil soup. Filled with flavour from harissa paste, spices and lemon, this Moroccan lentil chickpea soup is nourishing and super easy to make in the pressure cooker. Add lemon juice and garnish with chilli flakes and cilantro leaves. This Moroccan lentil soup is chock full of protein, vegetables, and delicious spices. Add the lentils, chickpeas, cilantro and parsley. When the oil is hot, add the onion, celery and garlic and cook for 2-3 minutes. Adding a squeeze of lemon juice at the end offers vitamin C which helps with the absorption of non-heme (vegetarian) sources of iron. Red lentils - Quicker to make less than 15 - 20 minutes depending on the quantity. Olive oil works as well! Change up the green lentils for red lentilsadd sweet potatoes and olive oil instead of coconut milk and avocado oilYou can even just swap the spices with curry powder if you want to! Explore more yummy recipes on the blog. RECIPE *** Mango lovers unite! And just the yumminess of preserved lemons in general. Try nutritional yeast for umami flavor. Close the lid of the instant pot and seal the vent. This soup is related to the traditional Moroccan stew harira. Green Lentils: the heart and soul of this dish. Cover and let simmer for 45 minutes or until the legumes are fully cooked and very tender (check occasionally and plan to add more stock or water. Her cookbook The Abundance Diet is designed to help others improve their health through eating the right kinds of food. Large chop? Thanks, Your email address will not be published. Heat 1/4 cup of the vegetable broth in a large soup pot over medium-high heat. Use a wooden spoon to scrape up all of the stuck brown bits on the bottom. Bring to a boil, reduce to a simmer, and cook for 30 to 45 minutes, or until the lentils start to break . In a large pot, saut the onion, celery, and carrot with cup water for 10 minutes, stirring often and adding water as needed to prevent burning. Step 6. This soup is loaded with both red lentils and beans for a hearty and creamy texture. Enjoy! You can even play with squashes, like sweet potato, to add more creaminess as well. Cook. 2) What beans or grains do I have on hand to make the soup more filling and to add protein, complex carbs, and fiber? Meatless meals are often criticized for their lack of protein, this is an irrelevant point, but if this recipe is divided into 4 servings, each serving would provide 15 grams of protein! Due to its simplicity, affordability and deliciousness it is enjoyed by both poor and rich folks. By Somer McCowan, Advertisement. document.getElementById( "ak_js" ).setAttribute( "value", ( new Date() ).getTime() ); I'm a pharmacist turned plant-based chef, holistic I used diced tomatoes and a can of Ro-tel tomatoes which gave it a bit of a kick. Then add ground spices mentioned above in the ingredients list. Feel free to add chopped kale, chard or other greens in last 5 minutes of cooking for a veggie boost. You can use any lentils you want (red, brown or green lentils work.) I dont recommend using spice blends such as, curry powder and garam masala as they will over power the delicate flavors of this dish. Warm up a couple tablespoons of olive oil on medium heat. But the taste and freshness stays good till 4 - 5 days. rinsed and drained 1 teaspoon cinnamon 1 teaspoon cumin 1 teaspoon salt teaspoon red pepper flakes teaspoons fresh ginger minced teaspoon curry powder 4 cups vegetable broth All you need is a little vegetable broth (or chicken broth if you aren't aiming to make this vegan,) oil (olive oil or avocado oil work well,) warm spices, and diced tomatoes or tomato sauce. Carefully ladle the soup into a blender. Slice lemons into quarters, add salt, fill the jar with lemon juice/water, and let it sit in your fridge for about a month. Bring to low boil. I also added smoked paprika as well as chickpeas and sweet potatoes. For spices, we use turmeric, coriander, paprika, cumin, bay leaves, salt, pepper, and lemon juice. Cook until spinach is wilted, 2-3 minutes. Period. Once the 20 minutes are up, throw in your chopped cauliflower (or any hearty veggies.) You simply want to add the tang and color of tomatoes to this recipe. Add the coriander, cumin, turmeric, smoked paprika, cinnamon, and ground ginger. Download our recipe app and get hundreds of whole-food, plant-based recipes at your fingertips. I was taught Mediterranean recipes by awesome mama. It's perfect on a chilly day served with a slice of naan! Simmer until the lentils are tender. If the lentils are still submerged in sauce, you must reduce the liquids so that the sauce is ample, but not watery. Plus, you can add in all the delicious veggies you want! Warm up a couple tablespoons of olive oil in your instant pot on saute mode. Then simmer in a pot for 3 - 5 minutes or microwave for 1 minute stirring in the midways. Every bite is better than the next. You do not want to find a little pebble in your food! Saute onion, carrots, celery on saute mode for 2 minutes. When I'm at home I try cooking healthy but love blending dishes I've learned with fresh local ingredients. I love this soup because its thickened with protein-rich red lentils, has anti-inflammatory and immune-boosting turmeric and ginger, and because its quick. The reason why I love lentils so much has something to do with the delicate balance of flavors it always seems to strike. This Instant Pot lentil soup is quick enough to prepare when you get home from work for an easy weeknight dinner. The good news is, Moroccan lentils can and should be made in a pressure cooker, or Instant Pot. Add the vegetable broth and bay leaf, turn the heat up to high, place a lid on the pot, and allow it to come to a boil. The Forks Cooking Course includes 55 hours of content you can complete at your own pace. This vegan harira is a meat-free version of a traditional Moroccan chickpea and lentil soup. Finish with fresh herbs if you like! In large pot, warm the oil over medium heat. Used by permission from Vegan Heritage Press LLC. Onions: diced? This detox red lentil soup with Moroccan flavors is not only healthy but also this is too delicious. Emails are not, and will never be, sold or distributed to third parties. 2 baking potatoes peeled and chopped into bite-sized pieces 18.2 ounces Dr. McDougall Lentil Soup 1 carton 15 ounces crushed tomatoes 15 ounces chickpeas. Thats it. Red Onions: are sweeter and more flavorful than white onions. This recipe is pretty straightforward but I do have one tip! This wonderful soup is a notable exception! Split red lentils also known as masoor dal are an amazing addition to your pantry and the star of this soup! More About Me, COPYRIGHT 2020 The Daring Kitchen, All Rights Reserved, Savory Pumpkin Empanada (Empanadas de Calabaza). 2 tbsp of olive oil; 1 lb of sausages casings removed sweet or spicy ; 3 cloves of garlic peeled and minced; 1 large carrot peeled and chopped Thanks, The recipe says Garlic is a main staple of this dish, but its not listed in the ingredients. If so, they get dumped in my soup! Sweet Paprika: I like to use Hungarian paprika, or Spanish, but most of the time I use the Paprika that my parents sends me from Morocco. One of the most powerful steps you can take to improve your health, boost energy levels, and prevent chronic diseases is to move to a plant-based diet. SO GOOD. This is a one-pot lentil soup & perfect for busy weeknights dinner. They can be added to soup dry. I dont have a pressure cooker so I had to make this in my dutch oven. As an Amazon Associate I earn from qualifying purchases. Ingredients 1 tablespoon olive oil 1 medium yellow onion, chopped 2 large carrots, chopped (about 1/3 cup) 2 cloves garlic, minced Yes you can freeze the leftover soup in freezer friendly containers or in freezer bags. Menu changes daily and is given verbally. Serve with some, Once your lentils are fully cooked, turn off the heat and garnish with some olive oil and some more fresh coriander. Ground Cumin: this is another spice I like to get from Morocco. Add the chickpeas to the pan and mix well. Similarly, you can replace the spinach with other greens like kale leaves. 1 14-ounce can or package No-Salt-Added Diced Tomatoes 2 cups red lentils 6 cups No-Salt-Added Vegetable Stock 1 cup fresh parsley optional Himalayan Sea Salt and Pepper to Taste Garnishes: I used coconut milk, sunflower seeds, and parsley Cook Mode Prevent your screen from going dark Instructions In a dutch oven, heat the olive oil over low heat. What really makes this soup are the fragrant Moroccan spices. 1) What veggies in my fridge do I need to use up before they go bad? Scale 1x 2x 3x Ingredients cup extra virgin olive oil 1 medium yellow or white onion, chopped Season to taste. Season, to taste, with salt. Add broth, tomatoes, lentils, and all dry spices and stir well. If using brown lentils then set timer for 12 minutes. You can also add in other leafy greens, like kale. Serve soup with a dollop of whipped coconut cream. It's so easy to make with lentils. Amazing! Required fields are marked *. Transfer warm soup into individual oven-safe bowls. Saut the onion and garlic until soft, about 2 minutes then add the spices and continue to saut about 4 minutes. Please try again. Switch up the paprika to create different flavors! Ingredients list is missing both the broth and ginger mentioned in the recipe. However, this is optional. (If you are using an instant pot or slow cooker, place your appliance on a saut setting.) The cilantro and lemon at the end adds great freshness. Heat a large pot, over medium heat. Once oil is heated, add onions and saut for 5-7 minutes. Your email address will not be published. Heat a large pot over medium heat and add the cooking oil. Season to taste with the salt and pepper. Plus, it's so flavorful. I love Moroccan-inspired recipes for their depth of flavors and unique combination of spices cumin, paprika, cinnamon, ginger. Add the remaining vegetable broth, crushed tomatoes, and lentils and bring to a boil. Freezer friendly. In a large heavy pot or Dutch Oven, heat 2 tablespoon extra virgin olive oil. Heat oil in a heavy pot pan or dutch oven. Add the celery and satue another 2 minutes. Serves soups like harira in addition to other items including vegetarian tajine, couscous, eggplant dishes, bean and lentil dishes, and a few others. Now add the chopped tomatoes, allow them to soften a little. document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); I love experiencing new cultures through foods and it shows in my travels. It's also freezer-friendly, meal prep-friendly, AND made in just one pot! I used to make this without a pressure cooker too, its totally worth the wait! This Instant PotMoroccan lentil soup is just perfect for those moments you want a cosy bowl of soup, but your schedule is busy. Nutrition Facts Moroccan Lentil Soup Amount Per Serving Then, I decided to add a little coconut milk. It's the perfect meal for any time of day - it fuels you up with vegan protein, keeping you energized for hours. It only takes 30-40 minutes to make and is very cheap. It features so many awesome spices. A splash of balsamic vinegar brightens the flavor, and a garnish of radish and parsley gives this comforting soup a fresh finish. I love experiencing new cultures through foods and it shows in my travels. Right before you close your pressure cooker. This vegetarian soup recipe is full of aromatic vegetables, brown lentils and fresh spinach. It's so easy to make with lentils. I'm not kidding - you get every food group you need in this healthy, vegan recipe. They are packed with healthy nutrients and unlike red lentils, green lentils are tender once they are ready but they do not break apart. Any veggie is fair game! Curried Red Lentil Soup, Healthy Soups, Lentil Soup, Moroccan red lentil soup, Red Lentil Recipes, Red Lentil Soup. This lentil soup recipe is very flexible so do whatever works best for your time and/or kitchen! Add the lentils, crushed tomatoes, and all of the spices. Small chop? To make this creamier, coconut cream is best to add to the lentil soup. Thanks for a great recipe. This detox red lentil soup is an excellent food for your weight-loss diet. Add the water, lentils, chick peas, white kidney beans, diced tomatoes, carrots, celery, garam masala, cardamom, cayenne pepper and cumin. Simmer, uncovered, for about 35 minutes, until the lentils break down and the soup becomes thick and creamy, adding more broth if you want a thinner soup. The statements and opinions expressed on RiseShineCook.ca are not a substitute for medical or professional advice. Please read my disclaimer. Warm African spices make this dish extra special. Carefully pour your soup into two bowls, top them with fresh parsley and a little squeeze of lime, and enjoy! Vegan and Gluten-Free adaptable. I agree about leftovers being better . Add lentils and stock. This by far is my favorite one ever! Be sure to have your ingredients prepped and ready before you start cooking! Here I would request you to like and share my Facebook page @mydaintykitchen, Follow me on twitter @mydaintykitchen & Instagram @mydaintykitchen. Vegetable broth - An essential ingredient for any vegan soup, the vegetable broth adds broth and salt to the soup. With a dollop of coconut cream, a sprinkle of cilantro and flatbread, dinner is ready! Add ground spices, tomato paste, and little water. Add the ginger and continue cooking for an additional 1 minute. When I'm at home I try cooking healthy but love blending dishes I've learned with fresh local ingredients. Thank you for stopping by. Then add 1/4 cup each of the chopped parsley and chopped cilantro. Once lentils are cooked, stir in cream and spinach. Mmm! Video! Once hot, add oil, cumin, ginger, paprika and chili flakes (if using). This is the ingredient that adds sweetness and balance to your dish. Add a handful of fresh cilantro for a fresh but cozy dinner. The Moroccan spices we're using are warming, great for digestion and so tasty. Add garlic and continue cooking for 2-3 minutes. Add your broth/water, along with passata, green lentils, salt, pepper, paprika, ground cumin, turmeric and chili flakes. Place the sweet potatoes, carrots, onions, celery, red bell pepper, garlic, lentils, spices, and 6 cups of broth into a slow cooker. Cut your cherry tomatoes into quarters and add to the mix. Add the coriander, cumin, turmeric, smoked paprika, cinnamon, and ground ginger. Instructions. Cover the pot and reduce the heat to a simmer. Lentil soups are therefore one of the best food choices to include protein in your daily diet. From cumin to smoked paprika, each adds zest to this amazing soup. Hello Everyone :) Thank you for waiting and coming to see my new video! Add vegetable stock or water. Reduce heat and simmer for 20 minutes. Add the spices to the pot and stir. We're making a glorious Moroccan Lentil Soup full of chopped veggies, starchy potatoes, two types of lentils and all the spices! Add onion, celery, carrots. This warming Moroccan-Spiced Sweet Potato And Lentil Soup is a fantastic dish for a cold winter day. The Plant-Based Cookbook has over 80 whole food, vegan, gluten-free, and oil-free recipes! If using an instant pot, cover and allow to cook for 20 minutes. Once your lentils are fully cooked, turn off the heat and garnish with some olive oil and some more fresh coriander. Add your broth/water, along with passata, green lentils, salt, pepper, paprika, ground cumin, turmeric and chili flakes. Lemon juice - This adds freshness and lovely acidity to the soup. When ready to serve, mix in coriander or parsley. Now check your email to confirm your subscription. For more recipes, read my Lentil Recipes Collection here. Stir in broth and water. Tomatoes: I love using passata, but you can also use diced tomatoes, fresh tomatoes, even tomato paste. Add the stock and red lentils to the pot and cook for 15-20 minutes until the lentils are soft. And this high protein will keep you full for longer with a feeling of satiety. Optional: Turmeric, hot chili pepper flakes. Besides being delicious, harira is also easy to make using mostly pantry staples. The soup will be thick, but it should not be too thick that you cannot pour it. But, you can easily make it in an instant pot or slow cooker. Tomato sauce - You can use diced tomatoes, a little tomato paste, or whatever you like. Here I have not added potatoes to my red lentil soup. At the same time you can enjoy chunky brown/ green lentils. They're also rich in fiber, and 1 cup of cooked lentils has over 17 grams of protein . Also, stay connected on social media. Cover, and cook on pressure over medium heat for 35 to 40 minutes, or until the lentils are tender. Subscribe to get our latest content by email. Slow cook. Moroccan vegetarian restaurant and catering. Enjoy! I believe it is more of a stew than a soup. Cook 5-8 minutes. Cook, stirring occasionally, until lentils are broken down and soup is thickened, 25 . Heat the oil in a heavy pan and saut the onion and celery until softened but not colored. Add 2 liters (about 2 quarts) of water, and bring to a simmer. Add spices, tomato paste, and give it a nice stir. Use dried green lentils and avoid canned lentils at all cost. Am I correct in assuming you are calling for Quick Release of the Instant Pot (as opposed to Natural Release) at the end of 30 minutes? Slow Cooker Moroccan Lentil Soup The Leaf sweet potato, celery, kale, vegetable broth, cumin, paprika, onion and 10 more Slow Cooker Red Curry Lentil Soup Bobbi's Kozy Kitchen This is a one-pot dish whether you are cooking on a stovetop or in an instant pot. Add the finely chopped sundried tomatoes and mix in. Ingredients include vegetable broth, can diced tomatoes, lentils, fingerling potatoes, carrots, red pepper, tuscan kale, sweet onions, garlic, and tomato paste. You can skip potatoes also. Directions. Add lentils, vegetable broth, and salt; bring mixture to a boil. Next, add the mushrooms, carrots, and bell pepper and cook until soft. If you are looking to enrich your recipe library with some awesome North-African recipes, then you are at the right place! Stir in sweet potatoes and cook for 5-6 minutes. Heat cup of the vegetable broth in a large soup pot over medium-high heat. Once it reaches a boil, add the lentils. Best of all, it is easy to make, perfect for batch cooking and a real crowd-pleaser. Today's recipe is . Moroccan lentil soup is packed with the goodness of lentils as well as veggies like carrots, spinach, and starchy potatoes. It's really whatever you have on hand! I really love Moroccan food. Now add the garlic, ginger, all spices, and tomato paste and continue to saut for another minute. This recipe is in the Fall i, Alright my very FIRST REEL!!!!!! You can actually make your own really easily. Montrealer, Born and Raised in The beautiful country of Morocco. Combine everything with your vegetable broth (or chicken broth) and tomato sauce (or canned tomatoes with tomato paste.). Let the soup simmer on low, with the lid, for 30 minutes. 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