Moroccan Red Lentil Soup
If you’re craving a warm, cozy bowl of lentil soup that’s full of bold, aromatic flavor, you’re in the right place. This Moroccan red lentil soup is thick, creamy, and deeply spiced with cumin, turmeric, cinnamon, and garlic It’s made with simple pantry staples and comes together in under 30 minutes, making it the perfect weeknight dinner or meal prep recipe.
I was inspired to create this recipe after falling in love with the flavors in my Moroccan cauliflower dish, the combination of warm spices transforms basic ingredients like lentils and veggies into something extraordinary. As a longtime recipe developer and former meal prep business owner, I love creating soups that are simple, nourishing, and satisfying enough to enjoy for lunch all week long.
If you love this Moroccan red lentil soup, you’ll definitely want to try a few more of my lentil based favorites. My Cauliflower Lentil Soup is creamy and cozy, the Red Lentil Tortilla Soup has bold, southwest flavors, and the Red Pepper Lentil Soup adds a sweet/smoky twist you will love.
Ingredient spotlight
This is not a full list of the ingredients, but a few I think are worth pointing out. A full list of ingredients is in the recipe card.
- Spices: Turmeric, salt, garlic powder, cumin, cinnamon – this spice combination creates a deep savory flavor with just a hint of sweetness from the cinnamon. It’s smoky, sweet, salty and so yummy.
- Vegetable broth – vegetable broth adds depth to the soup, it helps it taste like it’s been cooking all day.
- Red split lentils – these are often just labeled “red lentils” and are an orange color before cooking. These lentils cook up quickly (under 20 minutes) and get soft and creamy when they are fully cooked.
How to make Moroccan lentil soup
Start by thinly slicing carrots, red onion and finely chopping garlic. Preheat a large pot over medium heat. When hot, spray with olive oil and add the carrots and onion, cook 5-7 minutes Once carrots and onion start to soften, add garlic and cook 1 minute. Add spices (turmeric, garlic powder, cumin, cinnamon and salt) to the pot and stir well. This toasts the spices. Pour in 1/2 cup of broth and scrape the bottom of the pot. This helps ensure the spices don’t burn. Add the rest of the ingredients to the pot and turn the heat up to high. Once the soup is boiling, turn the heat down to low and put a lid on the pot. Cook for 12 minutes stirring occasionally. After the lentils are soft, turn off the heat and blend 1/2 to 3/4 of the soup using an immersion blender (or carefully use a blender). 
Serve hot. I like to add some coconut milk and cilantro.
Tips for success
- Avoid bullet-style blenders — they trap steam and can be dangerous when blending hot soup.
- Green lentil option: You can substitute red lentils with green lentils, but simmer for about 15 minutes longer (covered) until tender.
Moroccan Red Lentil Soup Recipe
Ingredients
- 1 tablespoon olive oil
- 1 medium red onion
- 2 medium carrots - thinly sliced
- 2 cloves garlic
- 1 teaspoon turmeric
- 1 teaspoon garlic powder
- 1 teaspoon sea salt
- ½ teaspoon cumin
- ½ teaspoon cinnamon
- 4 cups vegetable broth
- 1 can diced tomatoes - 14 oz can
- 1 cup red lentils - rinsed
Instructions
- Preheat a large pot over medium heat.
- Chop the onion, thinly slice the carrots and finely chop the garlic.1 medium red onion, 2 medium carrots, 2 cloves garlic
- Once the pot is hot, add the olive oil, onion and carrots and cook 5-7 minutes, stirring occasionally.1 tablespoon olive oil, 1 medium red onion, 2 medium carrots
- After 5-7 minutes, add the garlic and cook 1 minute.2 cloves garlic
- After 1 minute, add the spices and stir well. Cook 30-60 seconds.1 teaspoon turmeric, 1 teaspoon garlic powder, 1 teaspoon sea salt, ½ teaspoon cumin, ½ teaspoon cinnamon
- Add 1/2 cup of vegetable broth and scrape the bottom of the pot so that the spices don't burn.4 cups vegetable broth
- Add the rest of the ingredients (be sure to rinse the lentils). Turn the heat up to high and bring to a boil.4 cups vegetable broth, 1 can diced tomatoes, 1 cup red lentils
- Once the soup is boiling, turn the heat down to low and put a lid over the pot. Cook for 12 minutes.
- After 12 minute, the lentils will be soft. Turn off the heat and blend 1/2 to 3/4 of the soup with an immersion blender or blender (carefully).
Equipment
- Immersion Blender or blender
Recipe Notes
- Blend ½ to ¾ of the soup to achieve the creamy texture. Leave some unblended if you prefer more texture.
- If using a regular blender, blend hot soup in batches and vent the lid (remove the center cap and cover loosely with a towel) to prevent pressure buildup.
- Use a large pot — the lentils double in size while cooking.
- Fridge: Store this red lentil Moroccan soup in the fridge in an airtight container for up to 4 days.
- Freezer: Allow the soup to cool then transfer to a freezer safe container. I like to use Soupercubes to portion out leftovers into ½ or 1 cup servings. Once frozen, transfer to a freezer safe bag (I like to use Stasher bags) for up to 3 months.
Nutrition Information
Other additions
This soup is delicious as-is, but if you want to change things up, here are a few easy ways to customize it:
- Harissa paste – for a spicy, smoky kick.
- Red pepper flakes or cayenne – to add gentle heat.
- Coconut milk or Greek yogurt – stir in about ½ cup for extra creaminess.
- Extra veggies – try frozen cauliflower rice, spinach, or roasted red peppers.
- Citrus – finish with a squeeze of lemon or lime for brightness (optional).
Topping ideas
Add flavor, color, and crunch with any of these toppings:
- Swirl of coconut milk, cashew cream, or yogurt
- Pepitas or sunflower seeds for crunch
- Fresh cilantro or red pepper flakes
- Pickled onions, pita chips, or crackers for texture
- Sliced jalapeño or avocado for a creamy, spicy finish
Common questions
Can I use other lentils?
Yes, you could also use green (brown) lentils instead of red lentils. Green lentils will need to simmer longer (at least 15 minutes after bringing to a boil) until soft.
Can I make this soup in the instant pot?
Yes, this soup also cooks up quickly in the instant pot.
- Saute veggies 5-7 minutes until softened
- Add the spices and stir well.
- Turn off saute mode. Add 1/2 cup of broth to scrape any spices or brown bits off the bottom to the pot (otherwise you will get a burn notice)
- Add the rest of the ingredients but don’t stir. Cook on high pressure for 4 minutes then let pressure naturally release 5 minutes before manually releasing the pressure.
- Blend 1/2 to 3/4 of the soup with an immersion blender (or carefully transfer to blender and blend in batches).
Can I make this soup for meal prep?
Yes, this recipe can easily be doubled and stored in the fridge or freezer until ready to eat.
