Moroccan Lentil Soup
Moroccan red lentil soup is easy to make, thick and creamy and so comforting. This creamy lentil soup with Moroccan spices is budget friendly and ready in under 30 minutes. Made with mostly pantry ingredients, this spiced lentil soup is full of protein and fiber and great for meal prep. This recipe is vegan, gluten free and dairy free.
Servings 4
Calories 277kcal
Equipment
- Immersion Blender or blender
Ingredients
- 1 tbsp olive oil
- 1 medium red onion
- 2 medium carrots thinly sliced
- 2 cloves garlic
- 1 tsp turmeric
- 1 tsp garlic powder
- 1 tsp sea salt
- 1/2 tsp cumin
- 1/2 tsp 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.
- Once the pot is hot, add the olive oil, onion and carrots and cook 5-7 minutes, stirring occasionally.
- After 5-7 minutes, add the garlic and cook 1 minute.
- After 1 minute, add the spices and stir well. Cook 30-60 seconds.
- Add 1/2 cup of vegetable broth and scrape the bottom of the pot so that the spices don't burn.
- Add the rest of the ingredients (be sure to rinse the lentils). Turn the heat up to high and bring to a boil.
- 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).
Notes
Top tips
- Blend 1/2 to 3/4 of the soup to get that creamy texture. I like to leave a little bit of the soup unblended for different textures in the soup. If you prefer, you can blend the entire pot.
- If using a regular blender to blend the soup, be sure to blend the hot soup in batches (or allow it to cool before blending). Do not use a bullet blender for this (the heat will build up). Use a regular blender and remove the cap at the top of the blender to allow some of the air to release as it's blending. I recommend holding a towel over top to ensure that you don't get soup all over the kitchen.
- This soup can also be made with green lentils, however you will want them to cook for 15 minutes, covered, once you turn the heat down from boiling.
- Use a large pot – the lentils do double in size when cooked, so it’s important that you are using a pot that is large enough.
- 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
Calories: 277kcal | Carbohydrates: 41g | Protein: 18g | Fat: 6g | Fiber: 16g | Sugar: 6g
