North African Lentil Soup
Warm, aromatic, and deeply comforting, North African Lentil Soup is a one-pot wonder packed with bold, earthy flavors and vibrant spices. Featuring wholesome red lentils, a fragrant blend of cumin, coriander, cinnamon, and smoked paprika, and a bright splash of lemon juice, this soup delivers a nourishing, plant-based meal that’s as satisfying as it is flavorful. Hearty vegetables like carrots, celery, and diced tomatoes marry beautifully with the creamy lentils, all simmered to perfection in a savory vegetable broth. Ready in under an hour, this easy-to-make recipe is perfect for meal prep or weeknight dinners, and it’s beautifully finished with a sprinkle of fresh parsley. Serve it alongside crusty bread or your favorite flatbread for a cozy, nutrient-packed dish that celebrates the vibrant cuisine of North Africa.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 large, diced yellow onion
- 2 medium, diced carrots
- 2 diced celery stalks
- 4 cloves, minced garlic
- 2 tablespoons tomato paste
- 2 teaspoons ground cumin
- 1 teaspoon ground coriander
- 0.5 teaspoon ground cinnamon
- 1 teaspoon smoked paprika
- 1.5 cups dried red lentils
- 6 cups vegetable broth
- 1 14-ounce can canned diced tomatoes
- 1 bay leaf
- 2 tablespoons lemon juice
- 0.25 cup, chopped (for garnish) fresh parsley
- 1 teaspoon (or to taste) salt
- 0.5 teaspoon (or to taste) black pepper
Instructions
Heat the olive oil in a large pot over medium heat.
Add the diced onion, carrots, and celery to the pot. Sauté for 6-8 minutes, stirring occasionally, until the vegetables are softened.
Stir in the minced garlic and tomato paste. Cook for another 1-2 minutes until fragrant.
Add the ground cumin, coriander, cinnamon, and smoked paprika to the pot. Stir well to coat the vegetables with the spices.
Rinse the lentils under cold water and drain. Add them to the pot, along with the vegetable broth, canned diced tomatoes (with their juices), and the bay leaf.
Stir everything to combine, and bring the mixture to a boil over high heat.
Once boiling, reduce the heat to low, cover, and let the soup simmer for 25-30 minutes, or until the lentils are tender.
Remove the bay leaf and stir in the lemon juice. Season the soup with salt and black pepper to taste.
Serve hot, garnished with chopped fresh parsley. Optionally, pair with crusty bread or flatbread for a complete meal.
Nutrition Facts
Calories |
372 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 9.5 g | 12% | |
| Saturated Fat | 1.7 g | 9% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 1 mg | 0% | |
| Sodium | 1004 mg | 44% | |
| Total Carbohydrate | 56.0 g | 20% | |
| Dietary Fiber | 11.6 g | 42% | |
| Total Sugars | 9.5 g | ||
| Protein | 18.9 g | 38% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 120 mg | 9% | |
| Iron | 6.5 mg | 36% | |
| Potassium | 1255 mg | 27% | |
*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.
