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5.0 from 465 votes

Moroccan Lentil Soup

This easy Lentil Soup recipe is packed with vegetables, lentils, and chickpeas. It's flavorful, healthy, and naturally vegetarian and vegan.

Prep Time
10 mins
Cook Time
10 mins
Total Time
1 hr
Servings: 6
Calories: 355 kcal
Course: Main Course
Cuisine: International

Ingredients

  • 2 Tablespoons olive oil
  • 2 medium yellow onions , chopped
  • 4 cloves garlic , minced
  • 1 teaspoon freshly grated ginger
  • 2 carrots , diced, about 1 ¼ cups
  • 2 ribs celery , chopped about 1 ¼ cups
  • 1 cup dry lentils , brown or red
  • 1 oz can garbanzo beans , drained
  • 1 .5 oz can petite diced tomatoes
  • 2 teaspoons ground cumin
  • 1 teaspoon garam masala
  • ½ teaspoon sweet paprika (or regular)
  • 6 cups low-sodium vegetable broth
  • 1 Tablespoon balsamic vinegar
  • Salt and freshly ground black pepper , to taste
Garnish:
  • 6 oz feta cheese crumbles
  • 1 cup fresh cilantro , chopped
  • crushed red pepper flakes
  • pita bread , optional, for serving with

Instructions

    Cup of Yum
  1. Sauté veggies: Add olive oil to a pot over medium heat. Once hot, sauté onion for 5 minutes. Add carrots, celery, garlic, and ginger and sauté a few more minutes.
  2. Add lentils, chickpeas, tomatoes, spices and vegetable broth. Bring to a boil, stirring occasionally, then reduce heat and simmer for about 30-35 minutes, or until lentils are tender.
  3. Thicken: Use an immersion blender to puree the soup just a little bit, to add a thick and creamy texture (or blend half of the soup in a food processor or blender).
  4. Stir in vinegar and season with salt and pepper, to taste.
  5. Garnish with fresh chopped cilantro, crushed red pepper flakes and feta cheese when serving. Serve with pita bread, if desired.

Notes

  • Yield: about 8 cups. Serving size: 1 1/3 cups
  • Make Ahead Instructions: Chop the veggies in the morning to help this soup come together even quicker. Store leftovers in the fridge for up to 5 days, making it a great meal prep soup!
  • Freezing Instructions: Allow to cool completely then place in a freezer safe container and freeze for up to three months. Thaw in the fridge before reheating on the stove.
  • To make it Vegan: the lentil soup is naturally vegan, just leave off the feta cheese topping.

Nutrition Information

Calories 355kcal (18%) Carbohydrates 44g (15%) Protein 18g (36%) Fat 13g (20%) Saturated Fat 5g (25%) Polyunsaturated Fat 2g Monounsaturated Fat 5g Cholesterol 25mg (8%) Sodium 1512mg (63%) Potassium 756mg (22%) Fiber 15g (60%) Sugar 7g (14%) Vitamin A 4452IU (89%) Vitamin C 14mg (16%) Calcium 239mg (24%) Iron 5mg (28%)

Nutrition Facts

Serving: 6Serving

Amount Per Serving

Calories 355

% Daily Value*

Calories 355kcal 18%
Carbohydrates 44g 15%
Protein 18g 36%
Fat 13g 20%
Saturated Fat 5g 25%
Polyunsaturated Fat 2g 12%
Monounsaturated Fat 5g 25%
Cholesterol 25mg 8%
Sodium 1512mg 63%
Potassium 756mg 16%
Fiber 15g 60%
Sugar 7g 14%
Vitamin A 4452IU 89%
Vitamin C 14mg 16%
Calcium 239mg 24%
Iron 5mg 28%

* Percent Daily Values are based on a 2,000 calorie diet.

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