Amazigh (translation: “free man”) Soup
This Amazigh soup is so simple, delicious, and nutritious. It is always so nostalgic for me to make this soup because it reminds me of the simple times in my youth when we used to enjoy the little things in life. The deliciousness of this soup will surprise you when you realize how simple it is to make and how few ingredients you need!
This soup is very popular in the Berber Amazigh culture. The Berbers use a variety of legumes, especially fava beans, in this recipe. For this version, we will be using orange lentils, but don’t be afraid to try other legumes. This soup is wonderful for a warm meal in the winter. In the Berber community, it is almost considered a must have in the winter as it is readily and easily stored from the harvest.
The lesson learned from this soup is to keep it simple because sometimes keeping things simple is all you need. This simple soup is packed with nutrition. Lentils are micronutrient dense, high in protein and fiber, and have a very low glycemic index. The low glycemic index makes it an excellent choice for a person with diabetes. They are also a good source of biotin, fiber, folate, iron, magnesium, manganese, phosphorus, potassium, zinc, and vitamin B6.
The Yaz ⵣ symbol noted in the picture of the soup means Amazigh “ⴰⵛⵏⵢⴰⵍ ⴰⵎⴰⵣⵉⵖ” or “free man” in the Berber language. Free yourself from the guilt of eating an unhealthy meal and enjoy this delicious soup!
Ingredients:
8 cups of water
2 cups of dry orange lentils
3 cloves of garlic, minced or chopped into small pieces
1 teaspoon of salt
Extra virgin olive oil, added at the time of serving, see picture
Pinch of cumin, added at time of serving, see picture
Red pepper flakes to add some heat (optional)
Directions:
Place the orange lentils in a fine strainer and rinse under running water.
In a large pot over high heat add the 8 cups of water, 2 cups of rinsed lentils, salt, and garlic. Bring this to boil which should take about in 5 minutes. After the mixture comes to a full boil, lower the heat to medium and let cook in the pot uncovered for 15 minutes.
Stir often to prevent sticking depending on the pot you use. At the 15 minutes mark, lower the heat to low, and let cook for 1 to 2 minutes. Turn off when the mixture starts bubbling.
To serve, place the soup in a bowl of your choice, drizzle some extra virgin olive oil and garnish with cumin. Olive oil and cumin will add a fantastic flavor.
May add red pepper flakes for some added heat. Enjoy!