Sahara Soup

Sahara Soup is a flavorful Moroccan dish that blends high-protein ingredients with aromatic spices, creating a warm and hearty bowl perfect for any season. This soup highlights the rich culinary heritage of Morocco while offering a nutritious meal that is both satisfying and delicious.

Ingredients

• Chickpeas - 200 grams, cooked
• Lentils - 100 grams, green or brown
• Carrot - 1 medium, diced
• Celery - 1 stalk, diced
• Onion - 1 medium, chopped
• Garlic - 3 cloves, minced
• Tomatoes - 400 grams, diced (canned or fresh)
• Vegetable broth - 1 liter
• Cumin - 1 teaspoon
• Cinnamon - 1/2 teaspoon
• Paprika - 1 teaspoon
• Olive oil - 2 tablespoons
• Salt - to taste
• Black pepper - to taste
• Cilantro - 2 tablespoons, chopped (for garnish)
• Lemon - 1, juiced

Steps

1. In a large pot, heat the olive oil over medium heat. Add the chopped onion and cook until translucent, about 5 minutes.
2. Stir in the minced garlic, diced carrot, and diced celery, cooking for another 5 minutes until softened.
3. Add the cooked chickpeas, lentils, diced tomatoes, vegetable broth, cumin, cinnamon, paprika, salt, and black pepper to the pot. Stir well to combine.
4. Bring the soup to a boil, then reduce the heat and let it simmer for about 25 minutes, or until the lentils are tender.
5. Once cooked, stir in the lemon juice and adjust seasoning as needed.
6. Serve hot, garnished with chopped cilantro.

Nutrition

• Calories: 350
• Protein: 18 g
• Carbs: 55 g
• Fiber: 15 g
• Sugar: 6 g
• Sodium: 600 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.5 L

Health Benefits

• High in protein from chickpeas and lentils, promoting muscle health.
• Rich in fiber, aiding digestion and maintaining healthy cholesterol levels.

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