Why You’ll Love This Recipe
- Rich in Flavor: The blend of warm spices creates a depth of flavor that's both comforting and exotic.
- Nutrient-Dense: Packed with red lentils, carrots, and spinach, this soup is a great source of protein, fiber, and essential vitamins.
- Easy to Prepare: With simple ingredients and straightforward steps, this soup comes together quickly, making it perfect for busy weeknights.
- Freezer-Friendly: This soup freezes well, allowing you to prepare a large batch and enjoy it later.
Ingredients
(Tip: You'll find the full list of ingredients and measurements in the recipe card below.)
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For the Soup:
- 1 tablespoon extra virgin olive oil
- 1 large onion, chopped
- 2 cloves garlic, minced
- 2 medium carrots, peeled and chopped
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1 teaspoon ground turmeric
- ½ teaspoon sweet paprika
- ¼ teaspoon ground cinnamon
- ½ teaspoon sea salt
- ¼ teaspoon freshly ground black pepper
- 1 cup red lentils, rinsed and drained
- 1 can (15 oz) diced tomatoes
- 6 cups vegetable broth
- 2 cups fresh spinach leaves
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For Garnish (optional):
- Fresh cilantro or parsley, chopped
- Lemon wedges
Directions
- Sauté Aromatics: In a large pot, heat the olive oil over medium heat. Add the chopped onion and sauté until translucent, about 5 minutes. Add the minced garlic and cook for an additional 1 minute until fragrant.
- Add Spices: Stir in the cumin, coriander, turmeric, paprika, cinnamon, salt, and black pepper. Cook for 2-3 minutes, stirring frequently, to toast the spices and enhance their flavors.
- Add Vegetables and Lentils: Add the chopped carrots and red lentils to the pot, stirring to combine with the spiced mixture.
- Add Tomatoes and Broth: Pour in the diced tomatoes (with their juices) and vegetable broth. Stir well to combine all ingredients.
- Simmer: Bring the soup to a boil, then reduce the heat to low. Cover and let it simmer for 25-30 minutes, or until the lentils and carrots are tender.
- Add Spinach: Stir in the fresh spinach leaves and cook for an additional 2-3 minutes until wilted.
- Serve: Ladle the soup into bowls and garnish with fresh cilantro or parsley and a lemon wedge, if desired. Serve hot.
Servings and Timing
- Servings: 6
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Total Time: 40 minutes
Variations
- Add Protein: For added protein, consider adding cooked chickpeas or shredded rotisserie chicken.
- Spice Level: Adjust the heat by adding a pinch of cayenne pepper or a chopped jalapeño pepper during the sautéing step.
- Vegetable Additions: Incorporate other vegetables like bell peppers, zucchini, or sweet potatoes for added nutrition and flavor.
Storage/Reheating
- Storage: Allow the soup to cool completely before transferring it to an airtight container. Store in the refrigerator for up to 5 days.
- Freezing: This soup freezes well. Portion it into freezer-safe containers and freeze for up to 3 months. Thaw in the refrigerator overnight before reheating.
- Reheating: Reheat on the stovetop over medium heat, stirring occasionally, until heated through. Add a splash of water or broth if the soup has thickened too much.
FAQs
1. Can I use brown or green lentils instead of red lentils?
Yes, you can substitute brown or green lentils. However, they may require a longer cooking time and will retain their shape more, resulting in a less creamy texture.
2. Is this soup spicy?
The soup has a mild spice level due to the combination of spices used. If you prefer a spicier soup, you can add a pinch of cayenne pepper or a chopped jalapeño pepper during the sautéing step.
3. Can I make this soup in advance?
Yes, this soup can be made in advance and actually develops more flavor after sitting. It's perfect for meal prep and can be stored in the refrigerator for up to 5 days.
4. Can I freeze this soup?
Yes, this soup freezes well. Allow it to cool completely, then transfer it to freezer-safe containers and freeze for up to 3 months. Thaw in the refrigerator overnight before reheating.
5. Can I add other vegetables to this soup?
Absolutely! Feel free to add vegetables like bell peppers, zucchini, or sweet potatoes for added nutrition and flavor.
Moroccan Red Lentil Soup
- Total Time: 40 minutes
- Yield: 6 Servings
- Diet: Vegan
Description
Moroccan Red Lentil Soup is a hearty, vegan, and gluten-free dish, brimming with vibrant spices like cumin, coriander, paprika, cinnamon, and turmeric. This comforting soup combines red lentils, carrots, and spinach in a rich broth, making it both nutritious and satisfying. Perfect for any occasion, it’s a simple and flavorful meal that’s also freezer-friendly.
Ingredients
For the Soup:
- 1 tbsp extra virgin olive oil
- 1 large onion, chopped
- 2 cloves garlic, minced
- 2 medium carrots, peeled and chopped
- 1 tsp ground cumin
- 1 tsp ground coriander
- 1 tsp ground turmeric
- ½ tsp sweet paprika
- ¼ tsp ground cinnamon
- ½ tsp sea salt
- ¼ tsp freshly ground black pepper
- 1 cup red lentils, rinsed and drained
- 1 can (15 oz) diced tomatoes
- 6 cups vegetable broth
- 2 cups fresh spinach leaves
For Garnish (optional):
- Fresh cilantro or parsley, chopped
- Lemon wedges
Instructions
- Sauté Aromatics: In a large pot, heat olive oil over medium heat. Add chopped onion and sauté until translucent (about 5 minutes). Add minced garlic and cook for another minute until fragrant.
- Add Spices: Stir in cumin, coriander, turmeric, paprika, cinnamon, salt, and black pepper. Cook for 2-3 minutes, stirring frequently, to toast the spices.
- Add Vegetables and Lentils: Stir in chopped carrots and red lentils, ensuring they’re well-coated with the spiced mixture.
- Add Tomatoes and Broth: Pour in diced tomatoes (with juices) and vegetable broth. Stir well to combine.
- Simmer: Bring the soup to a boil, then reduce the heat to low. Cover and simmer for 25-30 minutes, or until the lentils and carrots are tender.
- Add Spinach: Stir in fresh spinach leaves and cook for an additional 2-3 minutes until wilted.
- Serve: Ladle soup into bowls, garnish with fresh cilantro or parsley, and serve with a lemon wedge. Enjoy hot!
Notes
- Adjust spice level with cayenne pepper or jalapeño for extra heat.
- For added protein, include chickpeas or shredded rotisserie chicken.
- Feel free to add other vegetables like bell peppers, zucchini, or sweet potatoes for extra nutrition.
- Prep Time: 10 minutes
- Cook Time: 30minutes
- Category: Soup
- Method: Simmering
- Cuisine: Moroccan-Inspired
