Hearty Moroccan Lentil Soup
A warm and aromatic Moroccan Lentil Soup packed with protein, fiber, and flavor. This easy-to-make, plant-based soup features hearty lentils, carrots, and Moroccan spices, perfect for a quick, satisfying weeknight dinner or wholesome meal prep. Optional Greek yogurt adds creaminess and a fresh garnish for extra flavor.
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.
