4.9 from 48 votes
Moroccan Lentil Soup Recipe from The Abundance Diet.
My Australian sister-in-law Annette made this soup for us while her family was here vacationing in the United States. Here’s my interpretation of her soup, which is easily the most popular soup recipe on my website. (Recipe from The Abundance Diet, © 2015 by Somer McCowan. Used by permission from Vegan Heritage Press LLC.)
Prep Time
15 mins
Cook Time
45 mins
Total Time
1 hr
Servings:
4
Calories:
358 kcal
Course:
Soup
Ingredients
- 6 cups vegetable broth
- 2 cups onion chopped into 1/4-inch dice
- 2 carrot sliced into 1/4-inch rounds, medium
- 2 garlic minced or pressed, large cloves
- 1 teaspoon ground coriander
- 1 1/2 ground cumin heaped teaspoons
- 3/4 teaspoon Turmeric ground
- 3/4 teaspoon smoked paprika
- 3/4 teaspoon ground cinnamon
- 3/4 teaspoon ground ginger
- 28 oz crushed tomatoes canned
- 1 1/2 cups red lentils picked over and rinsed, split, dry
- 1/3 cup parsley chopped
- 1/3 cup cilantro chopped
- lemon juice of 1 large
- 1 teaspoon salt or to taste, sea salt
- 1/3 teaspoon black pepper ground
Instructions
- Heat 1/4 cup of the vegetable broth in a large soup pot over medium-high heat. Add the onion, carrot, and garlic and sauté, adding additional broth as necessary to keep the vegetables from burning. Sauté until the onions are softened and translucent, about 5 minutes. Add the coriander, cumin, turmeric, smoked paprika, cinnamon, and ground ginger. Sauté the vegetables and seasonings for 1 to 2 minutes to allow the flavors to bloom. Add the remaining vegetable broth, crushed tomatoes, and lentils and bring to a boil.
- Cover the pot and reduce the heat to a simmer. Cook for 30 minutes or until the lentils are fully cooked. Add the parsley, cilantro, and lemon juice and stir to combine. Season with the salt and pepper. For texture variation you can pulse the soup a few times with an immersion blender. For extra brightness, squeeze an additional slice of lemon over each bowl.
Cup of Yum
Notes
- Nutritional values based on one serving
Nutrition Information
Calories
358kcal
(18%)
Carbohydrates
68g
(23%)
Protein
22g
(44%)
Fat
1g
(2%)
Sodium
386mg
(16%)
Potassium
1477mg
(31%)
Fiber
27g
(108%)
Sugar
15g
(30%)
Vitamin A
6245IU
(125%)
Vitamin C
39.4mg
(44%)
Calcium
162mg
(16%)
Iron
8.8mg
(49%)
Nutrition Facts
Serving: 4 Serving
Amount Per Serving
Calories 358
% Daily Value*
| Calories | 358kcal | 18% |
| Carbohydrates | 68g | 23% |
| Protein | 22g | 44% |
| Fat | 1g | 2% |
| Sodium | 386mg | 16% |
| Potassium | 1477mg | 31% |
| Fiber | 27g | 108% |
| Sugar | 15g | 30% |
| Vitamin A | 6245IU | 125% |
| Vitamin C | 39.4mg | 44% |
| Calcium | 162mg | 16% |
| Iron | 8.8mg | 49% |
* Percent Daily Values are based on a 2,000 calorie diet.