Moroccan Lentil Soup (Healthy & Fiber-Rich)

Name: Moroccan Lentil Soup
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Ingredients: 2 tablespoons extra virgin olive oil; 1 onion (chopped); 2 carrots (chopped); 1 rib celery (chopped); 2 cloves garlic (grated or minced); 2 tablespoons tomato paste; 1 teaspoon ground cumin; 1 teaspoon ground coriander; ½ teaspoon turmeric; ½ teaspoon paprika (or red pepper flakes to taste); 3 cans lentils; 2½ cups chicken broth (or vegetable broth); 1 can crushed tomatoes (15 oz / 400 g can); ¾ teaspoon salt (+ black pepper); ¼ teaspoon cinnamon (optional but recommended); ½ cup Greek yogurt (+ chopped parsley or cilantro + lemon)

This lentil soup is warm, filling, and easy to make, giving you a flavorful one pot meal your family will love.

For more healthy soup recipes, check out our Mediterranean chickpea soup, creamy red lentil soup, lentil soup with potatoes and spinach, and curry lentil and eggplant soup.

Close up finished Moroccan lentil soup in a bowl with yogurt and herbs.

Healthy Flavor for Busy Days

Looking for a cozy bowl of lentil soup that’s as nourishing as it is delicious? This recipe is packed with wholesome ingredients like carrots, celery, and tomatoes, making it a satisfying option for any day of the week. 🥕

What makes this Moroccan lentil soup so special is the gentle touch of cinnamon, cumin, and coriander, which turn a simple pot of lentils into something deeply comforting and satisfying.

It’s a fiber-rich and protein-packed one pot lentil soup that feels hearty but still fits beautifully into Mediterranean-style eating patterns. Every spoonful gives you warmth, balance, and nourishment without being heavy. 🥣

Louise and I like to top it with Greek yogurt, herbs, and a squeeze of lemon for brightness. It's a nutritious, flavorful bowl that will quickly become a favorite at your table. 🌿

Nico Pallotta

Ingredients

For quantities, see recipe card at the bottom of the page.

Extra virgin olive oil: gives richness and depth. Substitute avocado oil or light olive oil if preferred.
Onion: classic base for flavor. Shallots or leeks make a milder substitute.
Carrots: add natural sweetness. Sweet potatoes or parsnips bring a similar earthy flavor.
Celery: balances the sweetness of carrots. Try fennel stalks or zucchini for a fresh twist.
Garlic: grated or minced for bold aroma. Garlic powder works in a pinch.
Tomato paste: thickens and deepens flavor. Substitute with sun-dried tomato purée or extra crushed tomatoes.
Cumin and coriander: the backbone of an authentic Moroccan lentil soup. For a shortcut with even more depth, use ras el hanout, a Moroccan spice blend that captures the same warm, fragrant notes.
Turmeric and paprika: add color and warmth. Swap paprika with cayenne for more heat or with smoked paprika for depth.
Lentils: canned lentils keep it quick, while dried lentils create a heartier Moroccan lentil soup. Green or red lentils also work.
Vegetable broth: we like using bouillon powder dissolved in water since it’s lighter to carry and lasts for weeks. Chicken broth is another option if not making it vegan.
Crushed tomatoes: create the base. Substitute with diced fresh tomatoes or tomato purée.
Cinnamon: optional but makes the soup unmistakably Moroccan. Nutmeg or allspice add a cozy alternative.
Greek yogurt: dollop on top for creaminess. Low-fat Greek yogurt or Skyr boost protein, while coconut yogurt makes it dairy-free.
Fresh herbs and lemon: parsley, cilantro, and lemon juice brighten the bowl. Lime or dill are tasty substitutes.

Top down view of Moroccan lentil soup served with bread and fresh parsley.

How to Make Moroccan Lentil Soup

Soften the veggies

Chop the onion, carrots, and celery. Or blitz them in a food processor to save time. Warm extra virgin olive oil in a large pot over medium heat. Cook the veggies 4 to 5 minutes until soft and glossy.

Step 1 Chopped onion carrot and celery cooking in a pot with olive oil.

Bloom the spices

Stir in garlic, tomato paste, cumin, coriander, turmeric, and paprika. Cook 1 minute, stirring, until fragrant. If the pot looks dry, add a splash of water. For a deeper Moroccan vibe, you can swap the cumin and coriander with ras el hanout.

Step 2 Garlic tomato paste and spices sizzling in a large pot.

Add lentils and simmer

Rinse and drain the canned lentils. Add them to the pot with vegetable broth and crushed tomatoes. Season with salt and pepper. Bring to a boil, then lower the heat and simmer 15 to 20 minutes.

Using dried lentils instead? Add them with more broth and simmer 30 to 45 minutes until tender. This is your easy Moroccan lentil soup base.

Step 3 Lentils crushed tomatoes and broth simmering in a pot.

Blend for body

Use an immersion blender to blend about 1 cup of soup right in the pot. The mix of smooth and chunky gives a cozy, restaurant feel to this healthy Moroccan soup.

Step 4 Blending Moroccan lentil soup with immersion blender for creamy texture.

Finish and serve

Stir in a pinch of cinnamon. Taste and adjust salt, pepper, or lemon. Ladle into bowls and top with herbs and a dollop of yogurt. Try low-fat Greek yogurt or Skyr for extra protein, or use a dairy-free yogurt if you prefer.

Step 5 Finished Moroccan lentil soup garnished with yogurt herbs and lemon juice.

Tips

Toast the spices: Let the cumin, coriander, and turmeric sizzle in the pot for a minute before adding liquid. This brings out the full flavor and makes your spiced Moroccan soup taste authentic.
Use bouillon for broth: Instead of carrying heavy cartons, we usually dissolve bouillon powder in water. It’s lighter to store, lasts for weeks, and makes a flavorful base.
Control thickness: Blend more soup for a smoother finish or leave it chunky for a rustic feel. Both work beautifully.
Brighten at the end: A squeeze of lemon or lime right before serving lifts the flavors and balances the richness.
Add toppings: Fresh parsley, cilantro, or a swirl of yogurt make each bowl feel special. Use low-fat Greek yogurt, Skyr, or dairy-free alternatives depending on your preference.
Make it ahead: This soup tastes even better the next day as the spices deepen and meld together.
Spice it up: If you love heat, add extra paprika, cayenne, or a pinch of chili flakes to transform it into a bold Moroccan vegetable soup.

Frequently Asked Questions

Can I use red lentils instead of brown or green?

Yes, but red lentils cook faster and become softer, giving you a creamier texture.

Do I need to soak dried lentils first?

No soaking is required. Just rinse them well and add extra broth since they take longer to cook.

Can I freeze this soup?

Yes, it freezes well for up to three months. Store in airtight containers and thaw overnight in the fridge before reheating.

Do I need to rinse the canned lentils?

Yes, it’s best to drain and rinse canned lentils before adding them to your Moroccan lentil soup. This washes away the starchy liquid they’re packed in, which can taste a little salty or metallic. Rinsing also helps keep the flavors of your broth and spices clean and balanced.

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