Description
Moroccan Lentil Soup is a hearty, warming dish packed with aromatic North African spices, protein-rich lentils, tomatoes, and tender vegetables. Balanced with vibrant herbs and a splash of lemon, this healthy and satisfying soup is ideal for cozy weeknight dinners or meal prep.
Ingredients
Units
Scale
Lentils & Legumes
- 1 cup dried brown or green lentils, rinsed
Vegetables
- 1 large onion, finely chopped
- 2 carrots, diced
- 2 celery stalks, diced
- 3 garlic cloves, minced
- 1 can (14 oz) diced tomatoes
Spices & Aromatics
- 1 tablespoon olive oil
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1 teaspoon ground paprika
- 1/2 teaspoon ground cinnamon
- 1/2 teaspoon ground turmeric
- 1/4 teaspoon cayenne pepper (optional)
Liquids & Seasonings
- 5 cups vegetable broth
- Salt and black pepper, to taste
Garnishes
- Juice of 1 lemon
- 2 tablespoons chopped fresh cilantro or parsley
Instructions
- Prepare the Vegetables: In a large soup pot, heat the olive oil over medium heat. Add the chopped onion, carrots, and celery. Sauté for about 5–7 minutes, stirring occasionally, until the vegetables begin to soften and the onion is translucent.
- Add Aromatics: Stir in the minced garlic, cumin, coriander, paprika, cinnamon, turmeric, and cayenne (if using). Cook for another 1–2 minutes until fragrant, taking care not to burn the spices.
- Add Lentils and Tomatoes: Pour in the rinsed lentils and diced tomatoes (with their juices). Stir well to combine the mixture.
- Simmer the Soup: Add the vegetable broth and bring the soup to a boil over high heat. Once boiling, reduce the heat to low, cover, and simmer for 30–35 minutes or until the lentils are tender and the soup has thickened slightly. Stir occasionally and adjust seasoning with salt and pepper as needed.
- Finish and Serve: Remove the soup from heat. Stir in the lemon juice and chopped cilantro or parsley. Taste and add more salt, pepper, or lemon juice as desired. Ladle the soup into bowls and serve hot.
Notes
- For a creamier soup, blend half the soup with an immersion blender and mix it back in.
- This soup freezes well for up to 3 months.
- Serve with warm, crusty bread for a complete meal.
- You can add chopped spinach or kale for extra greens.
- For extra heat, add more cayenne or a diced chili pepper when sautéing the vegetables.
Nutrition
- Serving Size: 1 bowl (about 2 cups)
- Calories: 220
- Sugar: 7g
- Sodium: 600mg
- Fat: 4g
- Saturated Fat: 0.5g
- Unsaturated Fat: 3.5g
- Trans Fat: 0g
- Carbohydrates: 37g
- Fiber: 13g
- Protein: 12g
- Cholesterol: 0mg
