This Moroccan Lentil Soup is a hearty, comforting bowl full of warming spices and plant-based protein.
Rich in fiber and naturally low in saturated fat, it nourishes while keeping you satisfied.
Quick to prepare and simmer, it’s perfect for weeknight dinners or meal prep, delivering a flavorful, wholesome, and cozy dish in under an hour.
Hearty Moroccan Lentil Soup
Equipment
- 1 large soup pot
- 1 chopping board
- 1 chef’s knife
- Measuring Spoons
- Measuring cups
- Wooden spoon or spatula
Ingredients
- 1 tablespoon vegetable oil
- ½ cup chopped white onion
- 3 medium carrots peeled and chopped
- 1 plum tomato chopped
- 2 cloves garlic minced
- 2 teaspoons harissa paste
- 1 teaspoon ground cinnamon
- ½ teaspoon ground cumin
- 1 teaspoon salt
- 1 tablespoon chopped fresh parsley
- 1 cup brown lentils
- 3 ½ cups vegetable stock
- 1 cup water
Optional Toppings:
- ¼ cup plain Greek yogurt
- 1 tablespoon chopped fresh parsley or cilantro
Instructions
- Prepare the Vegetables: Start by thoroughly washing all your fresh produce. Peel the carrots and chop them into small, evenly sized pieces so they cook uniformly. Dice the white onion finely, chop the plum tomato, and mince the garlic cloves. Having all your vegetables ready before you begin cooking will make the process smooth and stress-free.
- Heat the Oil: Place a large soup pot over medium-high heat and add the vegetable oil. Allow it to warm for about 30 seconds until it shimmers slightly. This ensures the vegetables won’t stick and helps release their natural flavors when sautéed.
- Sauté Aromatics: Add the chopped onion, carrots, tomato, and minced garlic to the pot. Stir continuously with a wooden spoon or spatula for 3–4 minutes until the mixture becomes fragrant, the onions turn translucent, and the carrots begin to soften. This step builds a strong flavor base for the soup.
- Add the Spices: Sprinkle in the harissa paste, ground cinnamon, ground cumin, salt, and the chopped parsley. Stir well to coat the vegetables evenly with the spices. Let the mixture cook for another 1–2 minutes so the flavors can bloom and the aromas become rich and inviting.
- Add Lentils and Liquids: Carefully add the brown lentils to the pot, followed by the vegetable stock and water. Stir gently to combine everything. Make sure the lentils are fully submerged in the liquid to ensure even cooking.
- Bring to a Boil: Increase the heat to high and bring the soup to a rolling boil. Watch closely so it doesn’t overflow. This initial boiling step is crucial to start cooking the lentils and help the flavors blend.
- Reduce and Simmer: Once boiling, reduce the heat to low or medium-low so the soup simmers gently. Cover the pot partially with a lid, allowing steam to escape. Let the soup cook for about 40 minutes, stirring occasionally to prevent sticking. The lentils should become tender, and the vegetables soft but still hold their shape slightly.
- Taste and Adjust Seasoning: After the lentils are fully cooked, taste the soup. Adjust the seasoning with additional salt and pepper if needed. This step ensures a balanced flavor, allowing the spices and vegetables to shine without being overpowering.
- Serve with Optional Toppings: Ladle the soup into bowls. If desired, top each serving with a spoonful of plain Greek yogurt for creaminess and a sprinkle of fresh parsley or cilantro for a bright, fresh touch. These toppings add flavor, texture, and visual appeal, making the soup more inviting.
- Enjoy Warm: Serve immediately while hot for the best taste and aroma. This soup pairs beautifully with crusty bread or warm flatbreads, making it a satisfying and wholesome meal. Leftovers can be stored and reheated for convenient future meals.
Notes
- Brown lentils provide plant-based protein and are high in fiber.
- Spices like cinnamon, cumin, and harissa create a warm, aromatic flavor profile.
- Sautéing vegetables before adding liquids enhances the soup’s depth and richness.
- Adjust the spice level by adding more or less harissa paste.
- Partial blending creates a creamier texture while keeping some lentils intact adds heartiness.
- Ideal for weeknight dinners, meal prep, or freezing for later use.
- Optional toppings like Greek yogurt or fresh herbs add freshness and visual appeal.
Chef’s Secrets for Perfect Soup
Achieving the perfect Moroccan Lentil Soup is all about layering flavors.
Start by sautéing the vegetables until aromatic, which releases their natural sweetness.
Toasting the spices briefly enhances their fragrance and depth.
For extra richness, use a high-quality vegetable stock instead of water alone.
To create a velvety texture, you can partially blend the lentils toward the end of cooking while leaving some intact for bite.
Remember, simmering gently allows the lentils to absorb flavors fully, so patience here pays off.
Serving Suggestions for Flavorful Meals
Serve this soup piping hot, garnished with a spoonful of Greek yogurt and fresh parsley or cilantro.
It pairs wonderfully with warm flatbreads, crusty sourdough, or a side of quinoa for a complete meal.
For a heartier dinner, add roasted vegetables or a handful of sautéed greens on top.
Drizzle a touch of extra virgin olive oil just before serving for added richness and a subtle Mediterranean flavor.
Storage Tips for Best Results
This soup stores exceptionally well, making it ideal for batch cooking.
Keep leftovers in an airtight container in the refrigerator for up to 4 days.
For longer storage, freeze in individual portions for up to 3 months.
Reheat gently on the stovetop over low heat, adding a splash of water or stock to restore the desired consistency.
Avoid overcooking when reheating to maintain the lentils’ texture and vibrant flavors.
Frequently Asked Questions
1. Can I use other types of lentils?
Yes! Red or green lentils can be substituted, though cooking times will vary. Red lentils cook faster and tend to break down more, creating a smoother texture, while green lentils hold their shape better.
2. How can I make the soup spicier or milder?
Adjust the harissa paste to taste. For milder soup, use less harissa or omit it completely. For more heat, add extra harissa or a pinch of cayenne pepper.
3. Is this soup suitable for meal prep?
Absolutely. It reheats beautifully and often tastes even better the next day as the flavors deepen. Store in airtight containers and reheat gently to maintain texture.
4. Can I make it creamier without dairy?
Yes! You can blend a portion of the soup or stir in coconut milk or unsweetened plant-based yogurt for creaminess without dairy.
5. What are good toppings or garnishes?
Fresh herbs like parsley or cilantro, a dollop of Greek yogurt or plant-based yogurt, a squeeze of lemon, or a drizzle of olive oil all enhance the flavor and presentation. Toasted nuts or seeds also add texture.
