Moroccan Spiced Lentil, Barley Soup with Chicken (Optional) Recipe
This soup is the perfect all in one meal. It has protein, complex carbs, veggie and tons of flavour!
Ingredients
- 3 Tbs. olive oil
- 4 large chicken thighs, boneless and skinless
- (if using)
- 2 carrots, finely diced
- 1 small onion, finely diced
- Large handful of flat leaf parsley leaves, finely
- chopped
- Large handful of cilantro leaves, finely
- chopped
- 2 large cloves garlic, minced
- 1 Tbs. minced ginger
- 1½ tsp. whole cumin seed
- ½ tsp. turmeric
- ½ tsp. paprika
- ½ tsp. cinnamon
- 1½ cups red lentils (picked over for any stones)
- 1 28-oz can San Marzano tomatoes, crushed
- or mashed
- 8 cups chicken or vegetable stock*
- ½ cup pearl barley
- 1 5-oz box baby spinach
- 2 Tbs. lemon juice
Instructions
- 1
If using chicken (if not, start at Step 2 with adding oil): In a large heavy bottomed pot, heat olive oil. Season the chicken with salt and pepper, add the chicken thighs to the pot and cook for about 3-4 minutes per side or until they are slightly golden on each side (they will not be cooked through), remove to a plate.
- 2
Add the carrot, onion, parsley and cilantro to the pot, cook until softened, about 5 minutes (add salt if you are using no sodium chicken or vegetable stock, see note at bottom).
- 3
Add the garlic, ginger and spices, sauté for 1 minute.
- 4
Add the lentils, tomatoes, stock, barley, and the reserved chicken thighs and their juices, bring to a boil, cover, reduce heat so that it is gently simmering and cook for 40 minutes or so.
- 5
Remove the chicken, allow to cool and either chop the chicken into bite size pieces or shred the chicken, return to the pot.
- 6
Add the spinach and lemon juice, stir until the spinach is wilted. Season with salt and pepper if necessary. Serves 10 *When I use the regular sodium stock, I don’t add salt to the soup. If I use no sodium, add about 1-2 tsp. kosher salt or 1 tsp. sea or table salt to the soup.
Tips & Storage
- How to Store
- Refrigerate leftovers in an airtight container for up to 3-4 days. Chicken and turkey reheat well in the oven at 325°F to keep the meat moist.
- Can I Freeze This?
- Absolutely. Cool completely and store in a freezer-safe container for up to 3 months. Thaw in the refrigerator overnight before reheating.
- Cooking Tip
- Use a meat thermometer to ensure poultry reaches an internal temperature of 165°F (74°C) for food safety. Let it rest for 5-10 minutes after cooking for juicier results.
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Frequently Asked Questions
How do I make Moroccan Spiced Lentil, Barley Soup with Chicken (Optional)?
This Moroccan Spiced Lentil, Barley Soup with Chicken (Optional) recipe by Carolyn Cohen includes step-by-step instructions that are easy to follow. You'll need 22 ingredients and the recipe is designed for home cooks of all skill levels.
Can I make this moroccan spiced lentil, barley soup with chicken (optional) ahead of time?
Yes! This recipe stores well in the refrigerator for 3-4 days and can be frozen for up to 3 months. Reheat gently before serving.