Moroccan Lentil Soup

4.8

(9)

8 Reviews

Like most soups, this healthy Moroccan lentil soup recipe gets better with time, so make it a day ahead if you can--or try our easy slow cooker/crock pot recipe variation.

Joyce Hendley, M.S.

Updated on April 18, 2024

Tested by

EatingWell Test Kitchen

Reviewed by Dietitian

Breana Lai Killeen, M.P.H., RD

Moroccan Lentil Soup — Photo: Peter Ardito

Cook Time:

30 mins

Additional Time:

1 hr

Total Time:

1 hr 30 mins

Servings:

Yield:

12 servings, about 1 1/4 cups each

Nutrition Profile:

Dairy-Free Healthy Pregnancy Healthy Immunity Low-Fat High-Fiber Vegan Vegetarian Low-Calorie

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Ingredients

2 teaspoons extra-virgin olive oil
2 cups chopped onions
2 cups chopped carrots
4 cloves garlic, minced
1 teaspoon ground cumin
1 teaspoon ground coriander
1 teaspoon ground turmeric
¼ teaspoon ground cinnamon
¼ teaspoon ground pepper
6 cups vegetable broth or reduced-sodium chicken broth
2 cups water
3 cups chopped cauliflower (about 1/2 medium)
1 ¾ cups lentils
1 28-ounce can diced tomatoes
2 tablespoons tomato paste
4 cups chopped fresh spinach or one 10-ounce package frozen chopped spinach, thawed
½ cup chopped fresh cilantro
2 tablespoons lemon juice

Directions

Heat oil in a soup pot or Dutch oven over medium heat; add onions and carrots and cook, stirring occasionally, until softened, about 10 minutes. Stir in garlic and cook for 30 seconds. Add cumin, coriander, turmeric, cinnamon and pepper; cook, stirring, until fragrant, about 1 minute.
Add broth, water, cauliflower, lentils, tomatoes and tomato paste; bring to a boil. Reduce heat and simmer, partially covered, stirring occasionally, until the lentils are tender but not mushy, 45 to 55 minutes. Stir in spinach and cook until wilted, 5 minutes.
Just before serving, stir in cilantro and lemon juice.

Tips

To make ahead: Prepare through Step 2 and refrigerate for up to 3 days or freeze for up to 6 months; stir in cilantro and lemon juice just before serving.

Originally appeared: EatingWell Magazine, January/February 2013

Nutrition Facts (per serving)

151	Calories
2g	Fat
28g	Carbs
9g	Protein

Nutrition Facts
Servings Per Recipe 12
Serving Size about 1 1/4 cups
Calories 151
% Daily Value *
Total Carbohydrate 28g	10%
Dietary Fiber 9g	34%
Total Sugars 7g
Protein 9g	19%
Total Fat 2g	2%
Saturated Fat 0g	1%
Vitamin A 4985IU	100%
Vitamin C 27mg	30%
Folate 187mcg	47%
Sodium 599mg	26%
Calcium 74mg	6%
Iron 4mg	21%
Magnesium 54mg	13%
Potassium 684mg	15%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

Moroccan Lentil Soup

Ingredients

Directions

Tips

Nutrition Facts (per serving)

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