Moroccan Lentil Soup
Warm, fragrant, and brimming with vibrant flavors, Moroccan Lentil Soup is a comforting, nutrient-packed meal perfect for any time of year. This hearty soup combines tender lentils, protein-rich chickpeas, and fresh greens like spinach or kale with a medley of warm spices, including cumin, turmeric, cinnamon, and smoked paprika, for a tantalizing fusion of savory and aromatic notes. Simmered in a base of crushed tomatoes and vegetable stock, the soup achieves a rich, velvety texture while remaining vegan and gluten-free. Easy to prepare in under an hour, this one-pot dish is ideal for cozy weeknight dinners or meal prepping. Serve with a sprinkle of fresh cilantro and lemon wedges for a final burst of brightness, and enjoy a taste of Morocco with every spoonful.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 yellow onion, diced
- 2 carrots, diced
- 2 celery stalks, diced
- 4 garlic cloves, minced
- 2 teaspoons ground cumin
- 1 teaspoon ground coriander
- 1 teaspoon ground turmeric
- 0.5 teaspoon ground cinnamon
- 1 teaspoon smoked paprika
- 1 15-ounce can crushed tomatoes
- 1 cup brown or green lentils, rinsed
- 6 cups vegetable stock or water
- 1 15-ounce can chickpeas, drained and rinsed
- 2 cups baby spinach or kale
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 0.25 cup fresh cilantro, chopped (optional, for garnish)
- 1 lemon wedges (optional, for serving)
Instructions
Heat the olive oil in a large pot or Dutch oven over medium heat.
Add the diced onion, carrots, and celery. Sauté for 5-7 minutes, or until the vegetables are softened.
Stir in the minced garlic, ground cumin, coriander, turmeric, cinnamon, and smoked paprika. Cook for 1-2 minutes, stirring constantly, until the spices are fragrant.
Add the crushed tomatoes, lentils, and vegetable stock (or water) to the pot. Stir to combine everything.
Bring the mixture to a boil, then reduce the heat to low and simmer, uncovered, for 25 minutes, or until the lentils are tender.
Stir in the chickpeas, spinach (or kale), salt, and black pepper. Cook for another 5-7 minutes, or until the greens are wilted and the soup is heated through.
Taste and adjust seasonings if needed.
Ladle the soup into bowls. Garnish with fresh cilantro and serve with lemon wedges on the side, if desired.
Nutrition Facts
Calories |
266 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 7.4 g | 9% | |
| Saturated Fat | 1.1 g | 5% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1562 mg | 68% | |
| Total Carbohydrate | 41.2 g | 15% | |
| Dietary Fiber | 12.2 g | 43% | |
| Total Sugars | 11.1 g | ||
| Protein | 12.2 g | 24% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 116 mg | 9% | |
| Iron | 5.3 mg | 29% | |
| Potassium | 1081 mg | 23% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
