Moroccan Lentil Soup
Servings: people
This Moroccan lentil soup is a warm, protein-rich, and fiber-packed meal that comes together in one pot. Filled with fragrant spices, vegetables, and hearty lentils, it is simple to make yet deeply flavorful. Perfect for busy weeknights, it supports a balanced diet while giving you comfort, nourishment, and vibrant Mediterranean taste in every spoonful.
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 15 oz / 400 g each can – drained and rinsed – or 1 cup / 220 g dried brown lentils + 6 cups vegetable broth
- 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
Instructions
- Soften the veggies: Chop 1 onion, 2 carrots, and 1 rib celery. Heat 2 tablespoons extra virgin olive oil in a large pot over medium heat. Cook veggies 4 to 5 minutes until soft.
- Add spices: Stir in 2 cloves garlic, 2 tablespoons tomato paste, 1 teaspoon ground cumin, 1 teaspoon ground coriander, ½ teaspoon turmeric, and ½ teaspoon paprika. Cook 1 minute, stirring, until fragrant. Add a splash of water if needed.
- Add lentils and simmer: Rinse and drain 3 cans lentils. Add them to the pot with 2½ cups chicken broth and 1 can crushed tomatoes. Season with ¾ teaspoon salt and pepper. Bring to a boil, then simmer 15 to 20 minutes.Using dried lentils? Add more broth and simmer 30 to 45 minutes until tender.
- Blend for texture: Blend about 1 cup of soup with an immersion blender right in the pot. This makes it creamy while keeping some chunks.
- Finish and serve: Stir in ¼ teaspoon cinnamon. Taste and adjust with salt, pepper, or lemon. Serve with herbs and a spoon of yogurt.
Notes
Substitutions
- Extra virgin olive oil → Avocado oil or light olive oil
- Onion → Shallots or leeks
- Carrots → Sweet potatoes or parsnips
- Celery → Fennel stalks or zucchini
- Garlic → Garlic powder
- Tomato paste → Sun-dried tomato purée or crushed tomatoes
- Cumin and coriander → Ras el hanout, curry powder, or garam masala
- Turmeric and paprika → Cayenne or smoked paprika
- Lentils → Dried lentils, green lentils, or red lentils
- Vegetable broth → Bouillon powder with water or chicken broth
- Crushed tomatoes → Diced fresh tomatoes or tomato purée
- Cinnamon → Nutmeg or allspice
- Greek yogurt → Low-fat Greek yogurt, Skyr, or coconut yogurt
- Fresh herbs and lemon → Lime or dill
- Toast the spices → Sizzle cumin, coriander, and turmeric first for rich, authentic flavor
- Use bouillon for broth → Dissolve bouillon powder in water for easy storage and a tasty base
- Control thickness → Blend more for creamy soup or keep it chunky for a rustic style
- Brighten at the end → Add lemon or lime juice to lift and balance the flavors
- Add toppings → Finish with parsley, cilantro, or yogurt for freshness and creaminess
- Make it ahead → Flavors deepen overnight, making the soup even better the next day
- Spice it up → Extra paprika, cayenne, or chili flakes create a bold Moroccan vegetable soup
