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Instant Pot Moroccan Lentil Soup
Moroccan Lentil Soup is simple, hearty, healthy and delicious - red lentils are cooked in the Instant Pot and infused with warm, fragrant Moroccan spices. This one pot meal is easy to prep, easy to clean and packed with bold flavors!
Prep Time
8 mins
Cook Time
8 mins
Additional Time
15 mins
Total Time
26 mins
Servings: 8 servings
Calories: 241 kcal
Course:
Main Course
Cuisine:
Moroccan
Ingredients
- 3 tablespoons olive oil
- 1 large onion (diced)
- 2 large cloves of garlic (minced)
- 7 cups vegetable broth
- 2 cups dried red lentils (rinsed and drained well)
- 3 carrots (peeled and chopped)
- 2 teaspoons ground coriander
- 2 teaspoons ground cumin
- 1 teaspoon Turmeric
- ½ teaspoon paprika
- ¼ teaspoon cinnamon
- 1-2 teaspoon salt (to taste)
- ½ teaspoon ground black pepper
- 1 24-oz can of crushed tomatoes
- red pepper flakes (to taste)
- 1 lemon (juice of 1 lemon)
- 3 tablespoons fresh parsley (chopped)
- 1 tablespoon fresh cilantro (chopped)
Instructions
- Turn the instant pot to sauté mode and wait until “Hot” appears. In the inner line pot, add olive oil and onions. Sauté for about 1-2 minutes until the onion is translucent.
- Then, to the instant pot add garlic, carrots, and give it a quick stir. Deglaze the pot with vegetable broth. Make sure to scrape any bits that are stuck to the pot. Then, without stirring, add dry red lentils, crushed tomatoes, ground coriander, ground cumin, ground turmeric, paprika, cinnamon, salt, pepper, red pepper flakes (to taste), parsley, and cilantro.
- Close the instant pot lid. Turn the pressure valve to "sealed". Set on the Instant Pot to MANUAL/HIGH PRESSURE for 4 minutes. Then, let it NATURAL RELEASE for 6 minutes and quick release the rest of the pressure.
- Stir in lemon juice.
- Serve with more freshly chopped parsley/cilantro and a dollop of Greek yogurt (optional).
Cup of Yum
Notes
- It's important to deglaze the pot to avoid the dreaded "BURN" error message.
- Let the soup naturally release pressure so that the soup contents don't splatter out when you turn the valve. Quick-Release the pressure after waiting 6 minutes. This is enough time for the lentils to be fully cooked (soup will be hot and will continue to cook). Let it naturally release for longer if you want a more pureed soup.
Nutrition Information
Calories
241kcal
(12%)
Carbohydrates
35g
(12%)
Protein
12g
(24%)
Fat
6g
(9%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
1g
Monounsaturated Fat
4g
Sodium
1135mg
(47%)
Potassium
579mg
(17%)
Fiber
15g
(60%)
Sugar
5g
(10%)
Vitamin A
4478IU
(90%)
Vitamin C
11mg
(12%)
Calcium
53mg
(5%)
Iron
4mg
(22%)
Nutrition Facts
Serving: 8servings
Amount Per Serving
Calories 241
% Daily Value*
| Calories | 241kcal | 12% |
| Carbohydrates | 35g | 12% |
| Protein | 12g | 24% |
| Fat | 6g | 9% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 4g | 20% |
| Sodium | 1135mg | 47% |
| Potassium | 579mg | 12% |
| Fiber | 15g | 60% |
| Sugar | 5g | 10% |
| Vitamin A | 4478IU | 90% |
| Vitamin C | 11mg | 12% |
| Calcium | 53mg | 5% |
| Iron | 4mg | 22% |
* Percent Daily Values are based on a 2,000 calorie diet.