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Home » Popular » Soups, Chilis, & Stews » Moroccan Lentil Soup

Moroccan Lentil Soup

February 18, 20227 Comments

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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! via @thiswifecooks

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!

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.
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!

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.
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!

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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!
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!

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 14 votes
Print Pin Rate
Course: Dinner, Lunch
Cuisine: Moroccan, North African
Keyword: dairy free, main dishes, soup, vegan, vegetarian
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 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
Tried this recipe?Mention @thiswifecooks or tag #thiswifecooks!
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Filed Under: Lunch & Dinner, Soups, Chilis & Stews, Soups, Chilis, & Stews, Vegan, Vegetarian Tagged With: beans, dairy-free, quick and easy, soup, vegan, vegetarian

Previous Post: « Broccoli Cheddar Rice
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Reader Interactions

Comments

  1. Emily

    February 21, 2022 at 4:25 pm

    5 stars
    This Moroccan Lentil Soup made our kitchen smell amazing! We loved this hearty soup and we look forward to enjoying this throughout the week!

    Reply
  2. kate

    February 22, 2022 at 1:34 am

    5 stars
    such a wholesome and flavourful soup!

    Reply
  3. Ana

    February 22, 2022 at 3:04 am

    5 stars
    This is such a nutritious bowl of soup! Love how easy it is to make a big batch and make some freezer meals too.

    Reply
  4. Anna

    February 22, 2022 at 5:07 am

    5 stars
    Delicious and healthy soup with some of my favourite ingredients. I’m adding Moroccan Lentil Soup to my regular soup repertoire.

    Reply
  5. Katie

    February 22, 2022 at 11:28 am

    5 stars
    Love this delicious soup recipe!!

    Reply
  6. Michelle

    February 22, 2022 at 3:35 pm

    5 stars
    I made this for dinner last night and it was just perfect! I love lentils because they are inexpensive and lentil soup is one of my favorite dishes 🙂 thanks for the recipe!

    Reply
  7. Sam

    February 22, 2022 at 9:08 pm

    5 stars
    Love this recipe! This is absolutely delicious. Will be making this again!

    Reply

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Hi, I’m Holly! I’m a busy wife and mom. I love cooking for my family and sharing creative and flavorful plant-based recipes.

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