Moroccan Lentil and Vegetable Soup
User Reviews
4.9
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Prep Time
5 mins
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Cook Time
45 mins
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Total Time
50 mins
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Servings
8 (1.5 cups each)
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Calories
23879 kcal
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Course
Main Course, Soup
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Cuisine
International, Vegetarian, Vegan, gluten-free
Moroccan Lentil and Vegetable Soup
Description
The soup begins by sautéing onion, garlic, and celery in olive oil to build a savory base. Ground cumin, turmeric, cinnamon, and cayenne pepper are added to infuse the vegetables with classic Moroccan flavors. Chickpeas, diced tomatoes with their juices, and frozen cauliflower florets are incorporated for texture and nutrition. Brown lentils are added and the soup is simmered until the lentils become tender.
The spices provide warm, earthy notes balanced by the bright acidity of the tomatoes. The cauliflower adds subtle sweetness and body, while chickpeas provide a creamy contrast to the lentils’ texture. The broth, ideally made from vegetable stock, rounds out the flavors into a cohesive whole.
This soup serves as a nourishing main or starter and can be enjoyed on its own or paired with flatbread or a simple salad. It is well suited for cool weather or when a wholesome plant-based meal is desired.
Using Better Than Bouillon as a base for the vegetable broth can enhance the depth of flavor. Adjust salt at the end depending on the broth used.
Ingredients
- 2 Tbsp olive oil $0.26
- 1 yellow onion $0.32
- 4 cloves garlic $0.32, minced
- 4 ribs celery $0.75
- 1/2 Tbsp cumin $0.15, ground
- 1 tsp Turmeric $0.10
- 1 tsp cinnamon $0.10
- 1/4 tsp cayenne pepper $0.02
- 1 oz. can chickpeas $0.69
- 1 oz. can diced tomatoes $0.89
- 1/2 lb. cauliflower florets $0.70, frozen
- 6 cups vegetable broth $0.78*
- 1 cup brown lentils $0.70, dry
- 1 bay leaf $0.15
Instructions
- Dice the onion and mince the garlic. Sauté both in a large pot with olive oil over medium heat until softened. Dice the celery while the onions and garlic are sautéing, then add to the pot and continue to sauté for 2-3 minutes more.
- Add the cumin, turmeric, cinnamon, and cayenne pepper to the pot. Stir and cook the spices with the vegetables for 1-2 minutes.
- Add the diced tomatoes (with juices), chickpeas (rinsed and drained), and cauliflower florets (no need to thaw). Stir the pot until everything is well mixed.
- Add the vegetable broth and bay leaf, turn the heat up to high, place a lid on the pot, and allow it to come to a boil. Once it reaches a boil, add the lentils. Stir and let it come back up to a boil, then turn the heat down to low. Let the soup simmer on low, with the lid, for 30 minutes.
- After simmering for 30 minutes, the lentils should be tender. Remove the bay leaf and give the soup a taste. Add salt if needed (this will depend on the type of vegetable broth used. I did not add any additional salt), then serve.
Notes
- Use a vegetable broth base like Better Than Bouillon for a richer soup flavor.
- Adjust salt after cooking, as broth saltiness may vary.
- The soup can be served with flatbread or a simple side salad.
Nutrition Information
Show DetailsNutrition Facts
Serving: 8(1.5 cups each)
Amount Per Serving
Calories 23879 kcal
% Daily Value*
| Serving | 1.5Cups | |
| Calories | 238.79kcal | 12% |
| Carbohydrates | 37.84g | 13% |
| Protein | 12.2g | 24% |
| Fat | 5.86g | 9% |
| Sodium | 914.26mg | 38% |
| Fiber | 9.98g | 40% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
4.9
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