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–+ servings
Moroccan Lentil Soup

Comforting Moroccan Lentil Soup: Hearty and Vegan Delight

This Moroccan Lentil Soup is a hearty, vegan-friendly dish packed with protein-rich lentils and vibrant spices, perfect for a comforting meal.
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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 4 bowls
Course: Soups
Cuisine: Moroccan
Calories: 320
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Base
  • 2 tablespoons Avocado Oil Substitute with olive oil if desired.
  • 1 cup Chopped Onion
  • 1 cup Chopped Celery Leeks can be used instead.
  • 1 cup Chopped Carrot Parsnips can be used instead.
  • 1 cup Chopped White Fingerling Potato Yukon gold potatoes can be substituted.
  • 3 cloves Minced Garlic Can use garlic powder as an alternative.
For the Spices
  • 1 teaspoon Sea Salt Adjust to taste.
  • 1 teaspoon Black Pepper Adjust to taste.
  • 1 teaspoon Turmeric Use fresh if available.
  • 1 teaspoon Ground Cumin Ras el hanout can be used as a blend substitute.
  • 1 teaspoon Ground Ginger Fresh ginger can be used as an alternative.
  • 1 teaspoon Smoked Paprika Regular paprika can be substituted.
  • 1 teaspoon Ground Cinnamon
For the Lentils
  • 1 cup Green or Brown Lentils Do not substitute with red lentils.
  • 1 cup Red Lentils Can use only green/brown lentils with longer cooking time.
For the Liquid
  • 6 cups Vegetable Broth
  • 1 cup Water Adjust based on desired thickness.
  • 2 tablespoons Tomato Paste Can replace with crushed tomatoes.
  • 1 cup Almond Milk or Coconut Milk Cashew milk can be used for nut-free.
For Brightness and Freshness
  • 1 tablespoon Lemon Juice Recommended but can omit.
  • 1 cup Fresh Spinach Kale or Swiss chard can be used instead.
Optional Toppings
  • Coconut Yogurt
  • Fresh Herbs
  • Jalapeno Slices
  • Red Pepper Flakes
  • Chopped Red Onion

Equipment

  • large stockpot

Method
 

Step-by-Step Instructions
  1. In a large stockpot, heat avocado oil over medium heat. Add chopped onion, celery, carrot, and potato and sauté for about 5 minutes until translucent.
  2. Add minced garlic and sauté for an additional minute. Stir in sea salt, black pepper, turmeric, cumin, ginger, smoked paprika, and ground cinnamon, cooking for 2 minutes.
  3. Mix in green or brown lentils and red lentils, allowing them to toast slightly for 1 to 2 minutes.
  4. Pour in vegetable broth and water, followed by tomato paste. Stir well to combine and bring to a rolling boil.
  5. Reduce heat to a gentle simmer, cover the pot, and let cook for about 30 minutes, stirring occasionally.
  6. Remove from heat, stir in almond milk and lemon juice, and fold in fresh spinach.
  7. Adjust seasoning as desired and serve hot, garnished with optional toppings.

Nutrition

Serving: 1bowlCalories: 320kcalCarbohydrates: 45gProtein: 18gFat: 12gSaturated Fat: 2gPolyunsaturated Fat: 2gMonounsaturated Fat: 8gSodium: 540mgPotassium: 900mgFiber: 16gSugar: 4gVitamin A: 1800IUVitamin C: 12mgCalcium: 100mgIron: 5mg

Notes

Rinse lentils before cooking. Cut vegetables uniformly for even cooking. Maintain a gentle simmer for the best texture. Don't skip the lemon juice for balanced flavor. Prepare vegetables in advance for quicker cooking. Soup freezes well—make extra for future meals.

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