Moroccan Lentil Soup

Warm, fragrant, and brimming with vibrant flavors, Moroccan Lentil Soup is a comforting, nutrient-packed meal perfect for any time of year. This hearty soup combines tender lentils, protein-rich chickpeas, and fresh greens like spinach or kale with a medley of warm spices, including cumin, turmeric, cinnamon, and smoked paprika, for a tantalizing fusion of savory and aromatic notes. Simmered in a base of crushed tomatoes and vegetable stock, the soup achieves a rich, velvety texture while remaining vegan and gluten-free. Easy to prepare in under an hour, this one-pot dish is ideal for cozy weeknight dinners or meal prepping. Serve with a sprinkle of fresh cilantro and lemon wedges for a final burst of brightness, and enjoy a taste of Morocco with every spoonful.

Nutriscore Rating: 80/100

Prep Time:15 mins

Cook Time:40 mins

Total Time:55 mins

Servings: 6

Ingredients

• 2 tablespoons olive oil
• 1 yellow onion, diced
• 2 carrots, diced
• 2 celery stalks, diced
• 4 garlic cloves, minced
• 2 teaspoons ground cumin
• 1 teaspoon ground coriander
• 1 teaspoon ground turmeric
• 0.5 teaspoon ground cinnamon
• 1 teaspoon smoked paprika
• 1 15-ounce can crushed tomatoes
• 1 cup brown or green lentils, rinsed
• 6 cups vegetable stock or water
• 1 15-ounce can chickpeas, drained and rinsed
• 2 cups baby spinach or kale
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 0.25 cup fresh cilantro, chopped (optional, for garnish)
• 1 lemon wedges (optional, for serving)

Directions

Step 1

Heat the olive oil in a large pot or Dutch oven over medium heat.

Step 2

Add the diced onion, carrots, and celery. Sauté for 5-7 minutes, or until the vegetables are softened.

Step 3

Stir in the minced garlic, ground cumin, coriander, turmeric, cinnamon, and smoked paprika. Cook for 1-2 minutes, stirring constantly, until the spices are fragrant.

Step 4

Add the crushed tomatoes, lentils, and vegetable stock (or water) to the pot. Stir to combine everything.

Step 5

Bring the mixture to a boil, then reduce the heat to low and simmer, uncovered, for 25 minutes, or until the lentils are tender.

Step 6

Stir in the chickpeas, spinach (or kale), salt, and black pepper. Cook for another 5-7 minutes, or until the greens are wilted and the soup is heated through.

Step 7

Taste and adjust seasonings if needed.

Step 8

Ladle the soup into bowls. Garnish with fresh cilantro and serve with lemon wedges on the side, if desired.

Nutrition Facts

Serving size	3243.6 grams (3243.6g)

Amount per serving	% Daily Value*
Calories	1611

Total Fat 45.00g	58%
Saturated Fat 6.10g	31%
Polyunsaturated Fat 2.70g
Cholesterol 0mg	0%
Sodium 9835mg	428%
Total Carbohydrate 248.80g	90%
Dietary Fiber 76.40g	273%
Total Sugars 64.80g
Protein 72.80g	146%

Vitamin D 0IU	0%
Calcium 774mg	60%
Iron 33mg	186%
Potassium 6310mg	134%

*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.

Source of Calories

Fat: 23.9%

Protein: 17.2%

Carbs: 58.8%