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Moroccan Style Red Lentil Soup
Get ready to enjoy a Moroccan-style red lentil soup recipe that's ready in just 30 minutes! This comforting soup has a lemony zing and rich flavor thanks to a unique combination of spices.
Prep Time
5 mins
Cook Time
5 mins
Total Time
30 mins
Servings: 4
Calories: 346 kcal
Course:
Main Course , Soup
Cuisine:
Mediterranean , Moroccan
Ingredients
- 2 tbsp olive oil
- 1 large onion diced
- 4 cloves garlic minced
- 2 celery stalks diced
- 1 carrot diced
- 1 1/2 cup red lentils rinsed
- 1 1/2 tsp ras el hanout see notes
- 1 can diced tomatoes 15 oz.
- 1 preserved lemon
Instructions
- Heat the olive oil in a large pot over medium heat. Saute the onion until translucent. Add the garlic, celery and carrot. Cook for 2 minutes until partially tender.
- Stir in the red lentils and ras el hanout. Add in the diced tomatoes.
- Rinse the preserved lemon, remove and discard the pulp. Finely chop the peel and add it to the lentils.
- Add 5 cups of of water to the pot and turn the heat to medium high. Bring to a simmer, then lower the heat to medium, cover and cook for 20 minutes until the lentils are tender.
- Using an immersion blender, blend the soup until creamy. Taste and add more salt if needed. Serve with olive oil and red pepper flakes.
Cup of Yum
Notes
- You can make your own ras el hanout or purchase it at Mediterranean or Middle Eastern shops.
- You can use beef, chicken or vegetable stock instead of water.
- If preserved lemons are not available, use 2 tablespoons freshly squeezed lemon juice and adjust the salt to your liking.
- Store the leftovers in an airtight container and refrigerate for up to 5 days. Reheat in a pot over medium heat.
Nutrition Information
Calories
346kcal
(17%)
Carbohydrates
51g
(17%)
Protein
19g
(38%)
Fat
8g
(12%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
1g
Monounsaturated Fat
5g
Sodium
29mg
(1%)
Potassium
968mg
(28%)
Fiber
23g
(92%)
Sugar
6g
(12%)
Vitamin A
2717IU
(54%)
Vitamin C
17mg
(19%)
Calcium
102mg
(10%)
Iron
7mg
(39%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 346
% Daily Value*
| Calories | 346kcal | 17% |
| Carbohydrates | 51g | 17% |
| Protein | 19g | 38% |
| Fat | 8g | 12% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 5g | 25% |
| Sodium | 29mg | 1% |
| Potassium | 968mg | 21% |
| Fiber | 23g | 92% |
| Sugar | 6g | 12% |
| Vitamin A | 2717IU | 54% |
| Vitamin C | 17mg | 19% |
| Calcium | 102mg | 10% |
| Iron | 7mg | 39% |
* Percent Daily Values are based on a 2,000 calorie diet.