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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
15 mins
Total Time
1 hr
Servings: 4
Calories: 358 kcal
Course: Soup

Ingredients

  • 6 cups vegetable broth
  • 2 cups onions chopped into 1/4-inch dice
  • 2 medium carrots sliced into 1/4-inch rounds
  • 2 large cloves garlic minced or pressed
  • 1 teaspoon ground coriander
  • 1 1/2 heaped teaspoons ground cumin
  • 3/4 teaspoon ground turmeric
  • 3/4 teaspoon smoked paprika
  • 3/4 teaspoon ground cinnamon
  • 3/4 teaspoon ground ginger
  • 28 oz can crushed tomatoes
  • 1 1/2 cups split dry red lentils picked over and rinsed
  • 1/3 cup chopped parsley
  • 1/3 cup chopped cilantro
  • Juice of 1 large lemon
  • 1 teaspoon sea salt or to taste
  • 1/3 teaspoon ground black pepper

Instructions

    Cup of Yum
  1. 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.
  2. 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.

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 (42%) 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: 4Serving

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.