Dinner for 3

Moroccan Chickpea Lentil Soup

Name: Moroccan Chickpea Lentil Soup
Total time: 50 min
Yield: 3 servings
Cuisine: African
Ingredients: 2 tsp oil; 5 cloves garlic; 1 1/2 cups chopped red onion; 1/2 tsp or more salt; 3/4 cup chopped carrots (optional); 3/4 cup chopped celery (optional); 1 tsp minced ginger; 1 1/2 tbsp tomato paste; 1 tsp ground cumin; 1 tsp smoked paprika; 1/4 tsp ground cinnamon; 1/2 tsp cayenne; 1/2 tsp black pepper; 15 oz can diced tomatoes; 4 cups vegetable stock; 4 strands saffron crush between your fingers or chop (optional); 1/2 cup red lentils; 1/4 cup dry quinoa; 15 oz can chickpeas; 1/2 cup chopped cilantro; 2 cups baby spinach; 2 1/2 tsp lemon juice; red pepper flakes; non-dairy yogurt (optional); lemon slices (optional)

Lentils, quinoa, chickpeas, tomatoes, and vegetables simmer with Moroccan spices before spinach and cilantro finish the soup.

Typical price

$18.43for 4 servings

$4.61 per serving$18.43 for 4

City Store

Typical price: Salefork's estimate of an everyday US shelf price for each ingredient. Pick your city to price it from this week's ad.

Photo: veganricha.com

50 minstart to table
Mediumdifficulty
3servings as written
$$$typical cost tier

African Vegetarian Vegan Dairy-free Lunches Dinners Cold-weather comfort Winter Spring

What it costs

Pick your city to see which ingredients are on sale

Ingredient	Amount	Cost
Garlic$0.75 each typical	0.5	$0.38Typical price
Red onions$1.49/lb typical	0.45 lb	$0.70Typical price
Carrots$1.09/lb typical	0.1 lb	$0.11Typical price
Celery$2.29 each typical	a little	$0.22Typical price
Fresh ginger$0.40/oz typical	a little	$0.03Typical price
Canned tomatoes$0.08/oz typical	16 oz	$1.26Typical price
Broth or stock$0.07/oz typical	33 oz	$2.32Typical price
Dried beans and lentils$0.11/oz typical	3.5 oz	$0.39Typical price
Quinoa, couscous, barley$0.20/oz typical	1.5 oz	$0.30Typical price
Canned beans$0.09/oz typical	15 oz	$1.35Typical price
Fresh herbs (cilantro, parsley, basil)$1.49 each typical	0.25	$0.37Typical price
Spinach$0.35/oz typical	2 oz	$0.70Typical price
Juice, soda and mixers$0.04/oz typical	0.5 oz	$0.02Typical price
Lemons and limes$0.60 each typical	0.25	$0.15Typical price
Total for the servings shown		$13.82

Pantry staples you likely have

Cooking spray, shortening, ghee, coconut and sesame oilDried herbs, spices and seasoning blendsSalt and pepper

Not included in the cost.

Ingredients

2 tsp oil
5 cloves garlic
1 1/2 cups chopped red onion
1/2 tsp or more salt
3/4 cup chopped carrots (optional)
3/4 cup chopped celery (optional)
1 tsp minced ginger
1 1/2 tbsp tomato paste
1 tsp ground cumin
1 tsp smoked paprika
1/4 tsp ground cinnamon
1/2 tsp cayenne
1/2 tsp black pepper
15 oz can diced tomatoes
4 cups vegetable stock
4 strands saffron crush between your fingers or chop (optional)
1/2 cup red lentils
1/4 cup dry quinoa
15 oz can chickpeas
1/2 cup chopped cilantro
2 cups baby spinach
2 1/2 tsp lemon juice
red pepper flakes
non-dairy yogurt (optional)
lemon slices (optional)

Steps

Heat the oil in a large pot over medium heat and cook the onion, garlic, carrots, and celery for 5 minutes.
Stir in the ginger, tomato paste, cumin, paprika, cinnamon, cayenne, black pepper, and salt for 1 minute.
Add the tomatoes, vegetable stock, saffron, lentils, and quinoa, then bring the pot to a boil.
Lower the heat, cover, and simmer for 20 minutes until the lentils and quinoa are tender.
Stir in the chickpeas and spinach, then simmer for 5 minutes until the spinach wilts.
Mix in the cilantro and lemon juice, then season with red pepper flakes if desired.