Moroccan Lentil Soup
This Moroccan Lentil Soup is deeply warming and full of bold, fragrant flavor. Made with red lentils, sweet tomatoes, and a carefully layered blend of North African spices, it comes together in under an hour with pantry staples.
Equipment
- Large Dutch Oven - 5-6 quart capacity, heavy-bottomed
- Wooden spoon - or heat-safe silicone spatula
- Chef's knife
- Cutting board
- Measuring cups and spoons
- Ladle - for serving
- Immersion Blender - optional, for partially blending
- Citrus juicer - or fork for squeezing lemon
- Can opener
- Fine-mesh strainer - for rinsing lentils
Ingredients
- 1 ½ cups red lentils - 300g, rinsed and drained
- 2 tablespoons extra virgin olive oil - 30ml
- 1 large yellow onion - finely diced
- 4 garlic cloves - minced
- 2 medium carrots - peeled and diced
- 1 can diced tomatoes - 14 oz / 400g
- 2 tablespoons tomato paste
- 6 cups vegetable broth - 1.4 liters, low sodium preferred
- 2 teaspoons ground cumin
- 1 teaspoon ground coriander
- 1 teaspoon sweet paprika
- ½ teaspoon ground turmeric
- ¼ teaspoon ground cinnamon
- ¼ teaspoon cayenne pepper - adjust to taste
- 1 ½ teaspoons kosher salt - plus more to taste
- ½ teaspoon black pepper
- 2 tablespoons fresh lemon juice - about 1 lemon
- ½ cup fresh cilantro - 15g, or flat-leaf parsley, roughly chopped, for garnish
- Lemon wedges - for serving
Optional but recommended
- 1-2 teaspoons harissa paste - for added heat and depth
- 1 can chickpeas - 15 oz / 425g, drained and rinsed, for extra protein
Instructions
- Rinse red lentils in a fine-mesh strainer under cold water until water runs clear. Dice onion, peel and dice carrots, mince garlic. Measure spices into a small bowl.
- Heat olive oil in a large Dutch oven over medium heat. Add diced onion with a pinch of salt and cook for 5-7 minutes until soft and translucent. Add garlic and carrots, cook 3-4 minutes until fragrant.
- Add all dried spices (cumin, coriander, paprika, turmeric, cinnamon, cayenne) and stir continuously for 60-90 seconds to bloom the spices until fragrant.
- Stir in tomato paste and cook for 1-2 minutes. Add diced tomatoes with juices and cook for 2-3 minutes. Add harissa paste now if using.
- Add rinsed red lentils and vegetable broth. Stir in chickpeas if using. Bring to a boil, then reduce heat to low and maintain a gentle simmer.
- Simmer uncovered for 25-30 minutes, stirring every 5-7 minutes. Lentils should be fully softened and mostly dissolved. Use an immersion blender to partially blend for creamier texture if desired.
- Stir in salt, black pepper, and fresh lemon juice. Taste and adjust seasoning. Let simmer for one more minute.
- Ladle into bowls, top with fresh cilantro or parsley, and serve with lemon wedges and warm pita bread on the side.
Notes
- Don't skip blooming the spices – cooking them in oil with aromatics before adding liquid transforms the flavor from flat to deeply aromatic.
- Rinse lentils thoroughly under cold water for 30-60 seconds to remove surface starch and any dusty residue.
- Taste and season in layers – add salt early in small amounts, then adjust again at the end with lemon juice.
- Use low-sodium broth to control the final saltiness of the dish.
- Stir regularly during simmering – red lentils settle to the bottom quickly and can scorch if left unattended.
- For a chunkier texture, check the soup at the 20-minute mark. For a creamier result, simmer longer or use an immersion blender.
- Store in the refrigerator for up to 5 days or freeze for up to 3 months. The soup actually gets better on the second day as spices develop.
- To make this soup in a slow cooker, sauté aromatics and spices first on the stovetop, then transfer to the slow cooker and cook on low for 6-8 hours.
- Add greens like spinach or kale in the last 5 minutes of cooking if desired – they wilt down quickly and add nutrition.
- For a coconut variation, stir in one can of full-fat coconut milk at the end of cooking for a richer, slightly sweet version.