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Harissa Red Lentil Soup with Cilantro Salsa

This Moroccan-style lentil soup adds rose harissa for a fiery, floral twist. Top the red lentil soup with yoghurt and cilantro salsa for a zesty, spicy kick. It's a flavour-packed, quick and easy, pantry-friendly dish – the perfect emergency comfort food.

Prep Time
5 mins
Cook Time
5 mins
Servings: 4
Calories: 331 kcal
Course: Soup
Cuisine: Moroccan

Ingredients

Red Lentil Soup
  • 2 tablespoons olive oil
  • 1 large onion, roughly chopped
  • 2 garlic cloves, minced
  • 1 red chilli, sliced (optional)
  • 1 teaspoon ground cumin
  • 1 teaspoon ground coriander
  • ½ teaspoon ground cinnamon
  • ½ teaspoon ground turmeric
  • 2 to 3 tablespoons rose harissa, see notes
  • 2 tablespoons tomato paste
  • 1 can (14.5 ounces) Whole Tomatoes in Juice
  • 1 cup split red lentils
  • 4 cups vegetable stock
  • kosher salt, to taste
Spicy Coriander Salsa
  • 1 large handful fresh cilantro, leaves and soft stems roughly chopped
  • 1 to 2 green chillies, thinly sliced
  • 1 garlic clove, minced
  • ½ teaspoon coarse sea salt
  • 1 lemon, zest and juice
  • 2 tablespoons extra virgin olive oil
To Serve
  • Greek yoghurt, or coconut yoghurt for vegan
  • Black pepper, to taste
  • flatbread (optional)

Instructions

    Cup of Yum
  1. Heat a medium-sized soup pot or Dutch oven on medium heat. Once hot, add the olive oil and onions to fry for a few minutes. Stir often until the onions are soft. It should take about 6 minutes. Add the garlic and chilli – if using. Cook for another 3 minutes until the garlic becomes fragrant, stirring from time to time.
  2. Add the cumin, coriander, turmeric and cinnamon. Fry for another 2 minutes, stirring to coat the onions with the spices.
  3. Now add 2 tablespoons each of harissa and tomato paste. Add the red lentils and stir through for a minute or so.
  4. Add the tinned tomatoes with their juice. And use your spatula to break them apart in the pot. Then add your stock and a teaspoon of salt and bring it to a boil. Turn the heat down to medium and allow to simmer gently, uncovered, for 20 minutes, or until the red lentils are soft and just starting to disintegrate.
  5. While the soup is simmering, make the coriander salsa. Place the coriander, chillies and garlic in your mortar with the coarse sea salt. Bash and grind the mix with your pestle until you have a rough paste. (If you don't have a mortar and pestle, finely chop the ingredients and add to a bowl.) Stir in the lemon juice, lemon zest and extra virgin olive oil. Have a taste and adjust to your liking. If you want it hotter, add another green chilli. You want it to be zingy, zesty and savoury.
  6. Try the soup and add salt to taste. Add another tablespoon of harissa if needed – I always do.
  7. Divide the soup between 4 bowls. Place a tablespoon of yoghurt (vegan or otherwise) in each and gently swirl through the soup. Drizzle with a generous helping of coriander salsa and top with a generous grind of black pepper. Serve with flatbread or toasted sourdough.

Notes

  • Red lentils: If you're using whole red lentils instead of split red lentils, they will require significantly longer to cook.
  • Harissa: I use homemade rose harissa paste. It is fragrant and flavourful with just the right amount of heat for me. If you don’t have rose harissa, use normal harissa and add a splash of rose water (if you have). Just a teaspoon or less, if you’re using concentrated, rose water like Nielsen Massey. See harissa substitute for more options.
  • Different harissa paste brands have different levels of spiciness.  That's why it's best to start with 2 tablespoons at the start of cooking. Add another tablespoon of the harissa when you taste the soup at the end of cooking and feel a bit more heat is welcome. I always add that extra tablespoon.
  • Refrigerate leftovers in an airtight container for up to 4 days, or freeze for 3 months.

Nutrition Information

Calories 331kcal (17%) Carbohydrates 38g (13%) Protein 13g (26%) Fat 15g (23%) Saturated Fat 2g (10%) Polyunsaturated Fat 2g Monounsaturated Fat 10g Sodium 1492mg (62%) Potassium 617mg (18%) Fiber 16g (64%) Sugar 7g (14%) Vitamin A 795IU (16%) Vitamin C 10mg (11%) Calcium 52mg (5%) Iron 4mg (22%)

Nutrition Facts

Serving: 4Serving

Amount Per Serving

Calories 331

% Daily Value*

Calories 331kcal 17%
Carbohydrates 38g 13%
Protein 13g 26%
Fat 15g 23%
Saturated Fat 2g 10%
Polyunsaturated Fat 2g 12%
Monounsaturated Fat 10g 50%
Sodium 1492mg 62%
Potassium 617mg 13%
Fiber 16g 64%
Sugar 7g 14%
Vitamin A 795IU 16%
Vitamin C 10mg 11%
Calcium 52mg 5%
Iron 4mg 22%

* Percent Daily Values are based on a 2,000 calorie diet.