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6.2 hours
6 servings
Adjust servings
dairy-free
(?)
Has dairy from:
goat cheese
gluten-free
kid friendly
has meat
has pasta
has seafood
mediterranean
vegan
(?)
Not vegan due to:
goat cheese
vegetarian
pescatarian
paleo
(?)
Not paleo due to:
green lentil
goat cheese
This recipe has no customizations.
 
Bon Appétit
This recipe fits right into a balanced diet.
 
Nutrition Rating Details
Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 2.3% of RDA
• Calories: 18.7% of RDA
• Carbs: 21.3% of RDA
• Fat (total lipid): 11.9% of RDA
• Fiber: 48.8% of RDA
• Fructose: 5.9% of RDA
• Protein: 18.1% of RDA
• Sodium: 36.3% of RDA
• Sugar: 44.2% of RDA
• Vitamin A (IU): 253% of RDA
• Vitamin B6: 31.5% of RDA
• Vitamin C: 42.5% of RDA
• Iron: 1.9% of RDA
• Magnesium: 23.3% of RDA
• Manganese: 258% of RDA
• Niacin: 12.9% of RDA
• Potassium: 26.0% of RDA
• Zinc: 17.7% of RDA
If all nutritional components are less than 50% of RDA (and all vitamins and minerals are less than 400% of RDA) the recipe gets a “Bon Appétit” rating.
 
MACROS
Carbohydrate
58.6
g
Calories
373
 
Fiber
13.7
g
Iron
0.351
mg
Protein
20.4
g
Sodium
489
mg
Sugars
13.8
g
Fat (total lipid)
7.28
g
 
INGREDIENTS
Amount
Measure
Adjust
Ingredient
 
1 1/2
cups
+
-
 
 
1
whole
+
-
 
finely chopped.
 
1
inch
+
-
 
grated.
 
2
cloves
+
-
 
minced or grated.
 
3
whole
+
-
 
chopped.
 
1
whole
+
-
 
seeded and chopped.
 
1
can
+
-
 
14 oz can.
 
4
cups
+
-
 
can use chicken broth if desired.
 
1
tbsp
+
-
 
 
2
tsp
+
-
 
 
3/4
tsp
+
-
 
 
3/4
tsp
+
-
 
 
1
tbsp
+
-
 
freshly squeezed.
 
1
can
+
-
 
14 oz.
 
1/2
cups
+
-
 
chopped.
 
6
tbsp
+
-
 
whipped or crumbled, for garnish.
 
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PREPARATION
1.
In the bowl of a crockpot, combine the lentils, chopped onion, grated ginger, minced garlic, chopped carrots, red pepper, tomatoes, veggie broth, 1/2 cup water, the harissa, paprika, cumin, cinnamon and a large pinch of both Kosher salt and pepper. Stir to combine.
2.
Cover and cook on low for 6-8 hours or on high for 4-6 hours.
3.
Just before serving, stir in the lemon juice, chickpeas, and chopped cilantro (if using), cook until heated through.
4.
If the soup is thick, add more water or broth to thin. Taste and adjust the salt to your liking.
5.
Ladle the soup into bowls and top with whipped goat cheese, nuts of choice and fresh cilantro.
   
 
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 373
Protein 20.4 g
Carbohydrates 58.6 g
Iron 0.35 mg
Fiber 13.7 g
Calcium 23.2 mg
(plus many more nutrients)
Sample Recipe Chart:
 
The sample chart shows the nutritional data that is typically shown for any given recipe. The chart shows both nutrition totals as well as per-ingredient nutrition.
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