
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
- 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.
- 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.
- 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).
- Stir in vinegar and season with salt and pepper, to taste.
- Garnish with fresh chopped cilantro, crushed red pepper flakes and feta cheese when serving. Serve with pita bread, if desired.
Cup of Yum
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.