Moroccan Lentil Soup – Vegan – GF

This one-pot Moroccan lentil soup is perfect for those cold winter nights when you need something hearty and comforting yet still healthy.

Made with simple healthy ingredients, you likely already have, this soup requires only one pot and about 40 minutes to make.

Oh, and did I mention it’s also naturally vegan and free from gluten?!

Moroccan lentil soup

This lentil soup is a traditional North African dish, usually served as a main for vegetarians or as a side dish.

It’s hearty, warming, and comforting, but also packed with nutrients, fiber, and plant-based protein! (1 cup lentils = about 24 gr protein)

Moroccan lentil soup can be prepared in different ways, depending on the region/family recipes but the base is usually the same.

How to make Moroccan lentil soup:

It starts with an aromatic blend of onions, garlic, cumin, paprika sautéed to release all their flavors.

Then goes the tomatoes, tomato paste, and your choice of root vegetable, here I am using carrots. Finally, the lentils are added and tossed to coat with the flavorful base. Cover with vegetable broth and simmer.

After that, all you have to do is wait for the soup to fully cook and enjoy. This soup should be served warm, with a drizzle of olive oil and chili flakes(optional).

Time-saving tip:

My secret for making this dish in no time is a box grater! I use a box grater to grate the onions, garlic, and tomatoes which cut the cooking time by half!

This hearty and comforting soup is perfect for cold weeknight dinners or any occasion! It also reheats beautifully, which makes it ideal for meal-prepping.

You can cook up a big batch of this lentil soup on the weekend and enjoy it throughout the week for quick and easy meals!

Other Moroccan recipes you will love:

• Moroccan Warm Eggplant Salad
•  One-pot Moroccan White Bean Stew
•  Moroccan honeycomb pancakes

What you might need to make this Moroccan lentil soup:

vegetable broth

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Coconut Oil

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If you tried this recipe or any other recipe on the blog please consider leaving a comment & rating below! Find me on Instagram @glowingblush or Pinterest for even more deliciousness!

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Moroccan Lentil Soup - Vegan - GF

Prep Time

10 mins

Cook Time

40 mins

 

This one-pot Moroccan lentil soup is perfect for those cold winter nights when you need something hearty and comforting yet still healthy.

Course: Main Course, Soup

Cuisine: Moroccan, Plant-based, Vegan

Keyword: easy, freezer-friendly, gluten-free, healthy, lentil soup, meal prep, one-pot, soup

Servings: 6

Calories: 330 kcal

Author: Loubna

Ingredients

• 3 cup dry lentils ( see notes, if using canned)
• 2 tomato large or 4 medium
• 2 white onion
• 4 garlic cloves
• 2 carrot
• 4 cup veggie stock or water
• 3 tbsp finely minced coriander and parsley
• 3 tbsp oil
• 1 tbsp tomato paste
• 2 tsp cumin
• 1 tsp paprika
• 1/2 tsp ground ginger
• 1/2 tsp chili flakes optional
• salt to taste
• pepper to taste

Instructions

1. Start by boiling water. Wash your dry lentils and drain. Place in a bowl and cover with hot boiling water. Set aside while prepping the other ingredients.

2. Peel your carrots and slice into bite-size pieces. Peel the garlic, onions and cut the stem of the tomatoes. Using a box grater, with the medium-sized holes, grate the onions and tomato separately. With the small-sized holes, grate the garlic. Set aside.

3. Heat a large pot, over medium heat. Once hot, add oil, cumin, ginger, paprika and chili flakes (if using). Cook for about 30 seconds to release their flavors. Be careful, spices can burn very easily. Then add grated onions and garlic.

4. Add salt and pepper, sautée for 7 to 8 minutes or until the onions liquid has dried out, and they are lightly browned and fragrant.

5. Add pieces of carrot and toss to coat. Sautée for 3 minutes, then add tomato paste and stir until combined. Add minced coriander and parsley and sautée for an extra 5 minutes. You want it to stick to the bottom but not burn so keep an eye on it while stirring occasionally.

6. Add grated tomatoes and stir. Cook for 5 minutes or until the liquid had reduced.

7. Drain your lentils, add them to the pot along with your veggie stock (or water) and bring to a boil. Once it's boiling, reduce the heat and simmer for about 30-40 minutes or until the carrots are tender and lentils are fully cooked.

8. If your soup if too liquidy, simmer down for an extra 10 minutes to reduce. Taste test for seasoning. Add more salt for saltiness, chili flakes and pepper for an extra kick.

9. Serve hot with extra parsley, coriander, a drizzle of olive oil and some chili flakes.

Recipe Notes

1. If using canned lentils, add only 1 - 1/2 cup of veggie stock and simmer for 5 minutes only. If you cook canned lentils too long they will open up and transform into a slurry!
2. You can dice your onions and tomatoes if you don't have a box grater. I prefer this technique because it saves time on cutting and cooking. 
3. You can add more veggies (sweet potato, butternut squash, pumpkin) at the same time you are adding the carrots. You can also add leafy greens (kale, spinach, collard greens) but only 5 minutes from the end to keep their nutritional values. 
4. Leftovers can be kept in an airtight container in the fridge for up to 5 days. It can also be frozen for up to 1 month. 
5. To reheat leftovers on the stovetop, add a splash of water to prevent from burning.

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