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Hey there, soup lovers!
Feeling cozy and craving something warm? I’ve got you covered!
Today, I’m excited to share my favorite Moroccan lentil soup recipe.
It’s hearty, packed with flavor, and oh-so comforting.
Plus, it’s super healthy!
Grab your ingredients, and let’s dive into some deliciousness!
Suggestions for Ingredient Substitution
Onion can be replaced with leeks or shallots for a milder flavor profile. Use about the same amount of leeks or slightly less for shallots, as they have a more concentrated flavor. Red lentils can be substituted with green or brown lentils, though cooking time may increase slightly. These alternatives provide similar nutritional benefits and maintain the soup’s hearty texture. For a low-carb option, cauliflower florets can replace some or all of the lentils, reducing cooking time and creating a lighter soup. Vegetable broth can be swapped with chicken broth for added richness, or water with extra spices for a simpler base. If using water, consider increasing the amount of garlic, cumin, and coriander to compensate for the loss of flavor from the broth.
| Preparation Time | 10-15 minutes |
| Cooking Time | 35-45 minutes |
| Total Time | 45-60 minutes |
| Level of Difficulty | Easy |
Estimated Nutrition
Estimated nutrition for the whole recipe (without optional ingredients):
- Calories: 450-500
- Protein: 20-25 g
- Fat: 15-20 g
- Carbohydrates: 70-80 g
Ingredients
- 1 onion
- 2 cloves garlic
- Olive oil
- Ground cumin
- Ground coriander
- Cayenne pepper
- Tomato paste
- 1-2 carrots
- Red lentils
- Vegetable broth
- Salt
- Lemon juice
- Fresh spinach
- Fresh parsley
Step 1: Prepare and Sauté the Aromatics
Begin by chopping up an onion and a couple of cloves of garlic.
Heat a little olive oil in a saucepan over medium heat.
Add the chopped onion and garlic and sauté them until they become translucent.
This typically takes about 5 minutes.
Step 2: Build the Flavor Base
Add ground cumin, ground coriander, and cayenne pepper to the saucepan with the sautéed onion and garlic.
Stir the spices into the mixture and sauté until they become fragrant, releasing their aromas.
Step 3: Add Tomato Paste and Deglaze
Stir in a few tablespoons of tomato paste.
Allow it to heat through and deglaze the pan by scraping up any bits stuck to the bottom as the sugars from the paste caramelize, enhancing the soup’s depth of flavor.
Step 4: Incorporate Vegetables and Lentils
Chop one or two carrots and add them to the saucepan along with red lentils.
Make sure to rinse the lentils beforehand if they are not pre-rinsed.
This ensures any impurities are removed.
Step 5: Simmer the Soup
Cover all the ingredients with vegetable broth and bring the mixture to a boil.
Add a little bit of salt for seasoning, then reduce the heat to low.
Allow the soup to simmer for about 30 minutes, or until the lentils start breaking down and transform into a smooth texture.
Step 6: Final Touches and Serve
Once the soup has reached your desired consistency, take it off the heat and add a splash of lemon juice for a hint of brightness.
If you’re using fresh spinach, place it in a serving bowl and pour the hot soup over it.
The heat will instantly wilt the spinach.
Garnish the red lentil soup with fresh parsley before serving for a burst of color and freshness.
