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Moroccan Lentil Soup Recipe
Satisfy your wanderlust from your kitchen with Moroccan Lentil Soup—a flavorful fusion of lentils, yellow pepper, carrots, onion, and exotic spices.
Prep Time
15 mins
Cook Time
15 mins
Additional Time
15 mins
Total Time
1 hr
Servings: 4
Calories: 247 kcal
Course:
Soup
Cuisine:
Moroccan
Ingredients
- 1 cup brown lentils
- 2 carrots finely chopped
- 1 onion diced
- 1 bell pepper quartered
- 1 clove garlic minced
- 1 Tbsp. oil
- 1 Tbsp. Moroccan Spices or to taste
- salt and black pepper to taste
- 3 cups water
Instructions
- Place your quartered bell pepper on a baking sheet and place under your oven’s broiler for 3-5 minutes on high, turning once or twice. Once roasted, remove from oven and chop.
- Meanwhile, heat a 3-quart or larger Dutch oven over medium-high heat and add your oil. Sauté garlic for 30 seconds or until fragrant, then add your carrots and onion. Let cook for 3-4 minutes or until onions are translucent. Add chopped roasted bell pepper to the mixture.
- Stir in your lentils and Moroccan spices and stir to combine. Let cook for 60 seconds, stirring occasionally, to toast the spices.
- Add your water and bring the contents to a boil. Let boil for 2-3 minutes, then reduce the heat to low and simmer, covered, for 20-25 minutes or until lentils are very soft (they may break out of their skins). Check the lentils about 15 minutes in to see if they need more water.
- Using an immersion blender (or a regular blender), purée the contents until creamy and smooth. You may need to add more water to get this to the right consistency – you want it to be a soup, not refried lentils!
- Taste and adjust seasonings and salt. Serve with Moroccan Mint Tea and garlic bread.
Cup of Yum
Notes
- To store Moroccan Lentil Soup, let it cool completely and transfer it to airtight containers. Refrigerate for up to 5 days. To freeze, make the soup in portions for up to 3 months.
- To reheat, thaw overnight in the freezer if frozen. Warm on the stove over medium heat, stirring occasionally, or microwave in 1-2 minute increments until hot.
Nutrition Information
Serving
1serving
Calories
247kcal
(12%)
Carbohydrates
39g
(13%)
Protein
14g
(28%)
Fat
5g
(8%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
3g
Monounsaturated Fat
1g
Sodium
37mg
(2%)
Potassium
686mg
(20%)
Fiber
17g
(68%)
Sugar
5g
(10%)
Vitamin A
6056IU
(121%)
Vitamin C
45mg
(50%)
Calcium
77mg
(8%)
Iron
5mg
(28%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 247
% Daily Value*
| Serving | 1serving | |
| Calories | 247kcal | 12% |
| Carbohydrates | 39g | 13% |
| Protein | 14g | 28% |
| Fat | 5g | 8% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 3g | 18% |
| Monounsaturated Fat | 1g | 5% |
| Sodium | 37mg | 2% |
| Potassium | 686mg | 15% |
| Fiber | 17g | 68% |
| Sugar | 5g | 10% |
| Vitamin A | 6056IU | 121% |
| Vitamin C | 45mg | 50% |
| Calcium | 77mg | 8% |
| Iron | 5mg | 28% |
* Percent Daily Values are based on a 2,000 calorie diet.