Moroccan Lentil Soup

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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.

 Moroccan Lentil Soup
photographer: Peter Ardito
Nutritionist Tested & Approved
Ingredients
  • Total Time: 1 1/2 hours

  • 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

  • 1/4 teaspoon ground cinnamon

  • 1/4 teaspoon ground pepper

  • 6 cups vegetable broth, or reduced-sodium chicken broth

  • 2 cups water

  • 3 cups chopped cauliflower, (about 1/2 medium)

  • 1 3/4 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

  • 1/2 cup chopped fresh cilantro

  • 2 tablespoons lemon juice

Directions
  1. 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.

  2. 12 servings, about 1 1/4 cups each

  3. 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.

  4. 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.

  5. Just before serving, stir in cilantro and lemon juice.


Nutritional Facts

Servings
12
Per serving
Calories
152
Carbohydrates
28g
Fat
1g
Saturated Fat
0g
Monounsaturated Fat
1g
Protein
9g
Cholesterol
0mg
Dietary Fiber
9g
Potassium
681mg
Sodium
618mg
Added Sugars
0g
Exchanges
1 starch
2 vegetable
1/2 lean meat
Carbohydrate Servings
1 1/2
Vitamin A (96% daily value)
Folate (47% dv)
Vitamin C (42% dv)
Iron (23% dv)
Potassium (20% dv)

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