Moroccan Tomato Lentil Stew Soup
Warm, fragrant, and utterly comforting, this Moroccan Tomato Lentil Stew Soup is a vibrant fusion of rich spices and wholesome ingredients. Packed with red lentils, tender zucchini, sweet carrots, and protein-rich chickpeas, this nutritious one-pot meal is flavored with a medley of warm spices like cumin, cinnamon, and smoked paprika, with a hint of optional cayenne for a subtle kick. A splash of fresh lemon juice and a sprinkle of cilantro and parsley add brightness, making every spoonful irresistible. Ready in under an hour, this hearty, vegan-friendly soup is perfect for busy weeknights or cozy weekends. Serve it with crusty bread or over fluffy rice for a satisfying Moroccan-inspired feast!
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium, finely chopped yellow onion
- 3 minced garlic cloves
- 1 tablespoon, grated fresh ginger
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 0.5 teaspoon ground cinnamon
- 1 teaspoon smoked paprika
- 0.25 teaspoon cayenne pepper (optional)
- 1 14-ounce can diced tomatoes
- 2 tablespoons tomato paste
- 1 cup, rinsed and drained red lentils
- 4 cups vegetable broth
- 1 cup water
- 2 medium, peeled and diced carrots
- 1 medium, diced zucchini
- 1 15-ounce can, drained and rinsed chickpeas
- 1 teaspoon (or to taste) salt
- 0.5 teaspoon black pepper
- 1 tablespoon, freshly squeezed lemon juice
- 2 tablespoons, chopped fresh cilantro
- 2 tablespoons, chopped fresh parsley
Instructions
Heat the olive oil in a large pot or Dutch oven over medium heat.
Add the finely chopped onion and sauté for 5-6 minutes until soft and translucent.
Stir in the minced garlic and grated ginger, cooking for another minute until fragrant.
Add the ground cumin, coriander, cinnamon, smoked paprika, and optional cayenne pepper. Toast the spices for 30 seconds to enhance their flavor.
Stir in the diced tomatoes and tomato paste, mixing well to combine with the spices.
Add the red lentils, vegetable broth, and water. Bring the mixture to a boil.
Reduce the heat to a simmer and add the diced carrots and zucchini. Let the soup simmer for 20 minutes, stirring occasionally.
Add the chickpeas, salt, and black pepper, and continue cooking for another 10 minutes, or until the lentils are tender and the vegetables are cooked through.
Remove the pot from the heat and stir in the fresh lemon juice, chopped cilantro, and parsley.
Taste and adjust seasoning if necessary, adding more salt or spices as preferred.
Serve the soup hot, garnished with additional fresh herbs if desired. Enjoy with warm crusty bread or over rice for a heartier meal.
Nutrition Facts
Calories |
1837 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 51.4 g | 66% | |
| Saturated Fat | 7.8 g | 39% | |
| Polyunsaturated Fat | 5.8 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 7090 mg | 308% | |
| Total Carbohydrate | 281.3 g | 102% | |
| Dietary Fiber | 78.5 g | 280% | |
| Total Sugars | 77.5 g | ||
| Protein | 82.6 g | 165% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 720 mg | 55% | |
| Iron | 31.4 mg | 174% | |
| Potassium | 6048 mg | 129% | |
*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.
