Moroccan Lentil Soup

Moroccan Lentil Soup ~

This hearty and fragrant one-pot meal is quick to make and packed with good-for-you ingredients!

Perfect for easy weekday cooking or meal prep!

Ingredients for Moroccan Lentil Soup

You will need:

• 3 tablespoons olive oil
• 1 cup carrots, chopped
• 1/2 cup yellow onion, chopped
• 1 tablespoon parsley, chopped
• 2 teaspoons salt
• 1 teaspoon ground black pepper
• 1 teaspoon ground cumin
• 1/2 teaspoon dried tarragon
• 2 teaspoons fresh ginger, grated
• 1 (16-ounce) package dried brown lentils
• 1 cup crushed tomatoes
• 8 cups vegetable broth
• 2 cups spinach leaves, rough chopped
• 1 cup zucchini, chopped

Ingredient Notes

This recipe is very forgiving and easy to adapt to ingredients on hand:

• Onion: White onion can be used in place of yellow. Red onion is not recommended for this recipe.
• Ginger: If fresh ginger is not available, 2/3 teaspoon ground ginger powder works just as well.
• Lentils: Use dried brown or green lentils. They both hold their shape well and retain a satisfying “bite” after they’re cooked. Red lentils are not recommended as they tend to get mushy and make the broth too thick for this recipe.
• Tomatoes: To add a little heat, try swapping the crushed tomatoes for undrained fire-roasted tomatoes.
• Broth: Vegan chicken-style broth can be used in place of vegetable. Just be aware that chicken-style broth tends to be on the saltier side so you may need to adjust the amount of salt accordingly.
• Spinach: Kale packs a nutritional punch and is an excellent substitution for spinach in this recipe.
• Zucchini: Eggplant, yellow squash, and and mushrooms are also good choices for this soup.

How to Make Moroccan Lentil Soup

STEP ONE: Into a large soup pot over medium heat, add the olive oil. When the oil is hot, add carrots, onion, parsley, salt, ground black pepper, cumin, and tarragon. Cook for 4 minutes, stirring frequently until vegetables are slightly softened. Add the ginger and continue cooking for an additional 1 minute.

STEP TWO: Stir in lentils, crushed tomatoes, and vegetable broth. Bring to a boil then reduce heat to low. Cover and simmer 20 minutes, or until the lentils are tender.

STEP THREE: Stir in spinach and zucchini, then continue simmering for an additional 5 minutes, until zucchini is tender.

STEP FOUR: Adjust seasoning to taste and serve hot.

Quick Tip for Success

• Note that this soup will thicken within a few hours of cooking. This is not necessarily a negative thing; it just makes the dish more like a stew. If this happens and you prefer more liquid, you can simply add more vegetable broth and seasonings as needed.

More Soup Recipes You’ll Love!

• Stuffed Pepper Soup

• Roasted Eggplant and Garlic Soup

• Green Chile Rice and Black Bean Soup

• Vegan Ginger Noodle Soup

• Sriracha Ramen Soup with Bok Choy and Shiitake Mushrooms

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Moroccan Lentil Soup

This hearty and fragrant one-pot meal is quick to make and packed with good-for-you ingredients! Perfect for easy weekday cooking or meal prep!

5 from 15 votes

Print Pin Rate

Course: Dinner, Lunch

Cuisine: Moroccan, North African

Keyword: dairy free, main dishes, soup, vegan, vegetarian

Prep Time: 10 minutes minutes

Cook Time: 30 minutes minutes

Total Time: 40 minutes minutes

Servings: 8

Calories: 285kcal

Author: Holly Gray

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Ingredients

• 3 tablespoons olive oil
• 1 cup carrots chopped
• 1/2 cup yellow onion chopped
• 1 tablespoon parsley chopped
• 2 teaspoons salt
• 1 teaspoon ground black pepper
• 1 teaspoon ground cumin
• 1/2 teaspoon dried tarragon
• 2 teaspoons fresh ginger grated
• 1 16-ounce package dried brown lentils
• 1 cup crushed tomatoes
• 8 cups vegetable broth
• 2 cups spinach leaves rough chopped
• 1 cup zucchini chopped

Instructions

• Into a large soup pot over medium heat, add the olive oil. When the oil is hot, add carrots, onion, parsley, salt, ground black pepper, cumin, and tarragon. Cook for 4 minutes, stirring frequently until vegetables are slightly softened. Add the ginger and continue cooking for an additional 1 minute.
• Stir in lentils, crushed tomatoes, and vegetable broth. Bring to a boil then reduce heat to low. Cover and simmer 20 minutes, or until the lentils are tender.
• Stir in spinach and zucchini, then continue simmering for an additional 5 minutes, until zucchini is tender.
• Adjust seasoning to taste and serve hot.

Nutrition

Calories: 285kcal | Carbohydrates: 43g | Protein: 16g | Fat: 6g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Sodium: 1584mg | Potassium: 795mg | Fiber: 19g | Sugar: 6g | Vitamin A: 4047IU | Vitamin C: 13mg | Calcium: 66mg | Iron: 5mg

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