Moroccan Lentil Soup with Coriander Oil
Warm your soul with this Moroccan Lentil Soup with Coriander Oil, a vibrant and nourishing dish that showcases bold North African flavors. This hearty soup combines two types of protein-packed lentils—red and green or brown—with a medley of aromatic spices like cumin, coriander, cinnamon, and paprika for a deeply fragrant base. Fresh vegetables and a splash of tangy diced tomatoes bring layered textures, while a drizzle of homemade coriander oil adds a refreshing, herbaceous finish. Perfectly balanced and easy to make in under an hour, this vegan and gluten-free soup is ideal for cozy weeknight dinners or meal prep. Garnish with lemon wedges for a zesty kick and serve with crusty bread for the ultimate comfort meal.
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Recipe Information
Ingredients
- 2 tablespoons Olive oil
- 1 medium Onion, finely chopped
- 3 cloves Garlic cloves, minced
- 2 medium Carrot, diced
- 2 stalks Celery stalks, diced
- 2 teaspoons Ground cumin
- 1 teaspoon Ground coriander
- 0.5 teaspoon Cinnamon
- 1 teaspoon Paprika
- 1 cup Red lentils, rinsed
- 1 cup Green or brown lentils, rinsed
- 1 14-ounce can Canned diced tomatoes
- 6 cups Vegetable broth
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 0.5 cup Fresh cilantro or coriander leaves
- 4 tablespoons Extra-virgin olive oil
- 4 pieces Lemon wedges
Instructions
Heat 2 tablespoons of olive oil in a large pot over medium heat.
Add the chopped onion, minced garlic, diced carrot, and diced celery. Cook for 5-7 minutes until the vegetables are softened.
Stir in the ground cumin, ground coriander, cinnamon, and paprika. Cook for 1 minute until fragrant.
Add the red lentils, green or brown lentils, canned diced tomatoes (with juices), and vegetable broth. Stir to combine.
Season with salt and black pepper. Bring the mixture to a boil, then reduce the heat to low and simmer uncovered for 25-30 minutes, or until the lentils are tender.
While the soup simmers, prepare the coriander oil. In a small blender or food processor, blend the fresh cilantro or coriander leaves and 4 tablespoons of extra-virgin olive oil until smooth. Set aside.
Once the lentils are tender, use an immersion blender to puree a portion of the soup to create a slightly thickened texture. Alternatively, remove 2 cups of soup, blend in a regular blender, and return it to the pot.
Taste the soup and adjust the seasoning with additional salt or spices if needed.
Serve the soup hot in bowls. Drizzle each serving with coriander oil and garnish with extra cilantro leaves if desired.
Offer lemon wedges on the side for an extra burst of flavor.
Nutrition Facts
Calories |
425 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 18.4 g | 24% | |
| Saturated Fat | 2.8 g | 14% | |
| Polyunsaturated Fat | 1.4 g | ||
| Cholesterol | 1 mg | 0% | |
| Sodium | 1002 mg | 44% | |
| Total Carbohydrate | 51.0 g | 19% | |
| Dietary Fiber | 14.2 g | 51% | |
| Total Sugars | 10.1 g | ||
| Protein | 17.0 g | 34% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 107 mg | 8% | |
| Iron | 6.0 mg | 33% | |
| Potassium | 1156 mg | 25% | |
*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.
