Description
This hearty Beef & Lentil Soup combines lean ground beef with a flavorful Moroccan spice mix and a variety of fresh vegetables simmered to perfection in a rich tomato and beef broth. It’s a nutritious, satisfying meal that’s perfect for chilly days and can be easily adapted to include your favorite vegetables or protein substitutes.
Ingredients
Scale
Moroccan Spice Mix
- 2 1/2 tbsp Moroccan spice mix (store-bought)
- 1 tsp allspice (mixed spice will work too)
- 2 tsp cumin powder
- 2 tsp paprika
- 3/4 tsp black pepper
- 1/2 tsp salt
Soup
- 1 tbsp olive oil
- 2 garlic cloves, finely chopped
- 1 onion, finely chopped (brown, white, or yellow)
- 500g / 1lb lean beef mince (ground beef)
- 1 1/4 cups dried lentils (or 2 cans, drained)
- 2 carrots, cut into 1cm / 1/3” dice
- 2 celery stalks, chopped into 1cm / 1/3” pieces
- 2 zucchinis (small, or 1 large), cut into 1cm / 1/3” dice
- 100g / 4 oz green beans, trimmed, cut into 1.5cm / 1/2” pieces
- 800g / 28 oz crushed canned tomato
- 4 cups / 1 litre low sodium beef stock
- 3 cups water
Serving
- Yogurt (plain or Greek)
- 1/4 cup coriander/cilantro leaves or sliced green onions
Instructions
- Mix the spices: In a small bowl, combine the Moroccan spice mix, allspice, cumin powder, paprika, black pepper, and salt. Set aside.
- Sauté onion & garlic: Heat olive oil in a large pot over medium-high heat. Add finely chopped onion and garlic, cooking for about 3 minutes until the edges turn golden and fragrant.
- Brown & spice beef: Increase heat to high and add the lean beef mince. Cook until no longer pink, breaking it up as you go. Stir in 2 tablespoons of the prepared spice mix and cook for another 2 minutes to fully develop the flavors.
- Add carrot & celery: Add diced carrots and chopped celery to the pot. Stir for 1 minute, allowing the vegetables to slightly soften and release flavor.
- Make the broth: Pour in water, low sodium beef stock, crushed canned tomatoes, dried lentils, and the remaining spice mix. Stir well and bring to a simmer. Cover with a lid and reduce heat to medium-low to maintain a gentle simmer. Let cook for 25–30 minutes until lentils are soft (older lentils may require up to 40 minutes).
- Add zucchini & green beans: After the soup has simmered for 15 minutes, add the diced zucchini and green beans to the pot.
- Continue simmering: Cook for an additional 10 minutes or until lentils and vegetables are tender and fully cooked (approximately 25 minutes total simmer time).
- Serve: Taste the soup and adjust salt if needed. Ladle into bowls and garnish with a dollop of plain or Greek yogurt and sprinkle with fresh coriander or sliced green onions.
Notes
- You can switch the vegetables to suit your taste, using 6 to 8 cups total of any vegetables that withstand simmering. Add vegetables according to their cook times for best texture.
- The Moroccan spice mix can be customized or replaced with a blend of your favorite warm spices. Adjust salt cautiously since some spice mixes contain salt.
- Lentils: Green or brown dried lentils are recommended. If using canned lentils, add them after 15 minutes of simmering and cook for an additional 10-15 minutes to avoid mushiness. Avoid Puy or French lentils as they do not soften properly.
- Chickpeas or beans make great alternatives and can be added at the beginning if using canned (drained, about 2 cans).
- For beef stock, use low sodium to control salt better. If using stock cubes or powder, sauté onion, celery, and carrots together for 8 minutes before adding the rest of ingredients, and use 4 cubes or teaspoons powder dissolved in 1 litre water for better flavor.
- Store leftover soup in the refrigerator for up to 5 days or freeze for up to 3 months.
Nutrition
- Serving Size: 1 bowl (approximately 300g)
- Calories: 320 kcal
- Sugar: 6 g
- Sodium: 270 mg
- Fat: 12 g
- Saturated Fat: 4 g
- Unsaturated Fat: 7 g
- Trans Fat: 0 g
- Carbohydrates: 30 g
- Fiber: 10 g
- Protein: 28 g
- Cholesterol: 70 mg
