Moroccan lentil soup is a hearty, protein-rich dish made with lentils, tomatoes, aromatic spices, and fresh herbs, creating a flavorful and nutritious meal. This lentil soup is naturally vegan, packed with fiber, and perfect for a healthy lunch or comforting dinner.
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Vegan lentil soup
Anytime I need a quick and satisfying lunch or dinner, I pull up my lentil recipes.
Lentils are a very cheap plant-based protein and you can cook them from dried without pre-soaking in less than 30 minutes.
My all-time most popular recipes are this vegan curry lentil soup and this Spanish vegan lentil stew.
Today’s Moroccan lentil soup recipe is a contender for my new favorite lentil recipe!
Although it has similarities to harira, this recipe is my own invention and is not meant to be an authentic Moroccan recipe.
This soup has a rich tomato base with two kinds of lentils.
I used both red and brown lentils for the contrast of texture and flavor.
The red lentils will break down and thicken the soup stock, while the brown lentils keep their shape and firmness.
What gives this soup the flavor profile of Morocco is the ras el hanout seasoning.
What is ras el hanout?
Ras el hanout is a blend of spices from North Africa.
There is no single recipe for ras el hanout. Instead, each brand or family has their own blend.
Common spices included in ras el hanout are cinnamon, cloves, nutmeg, cardamom, coriander, ginger, cumin, black pepper and turmeric.
Some of my favorite blends also include dried flowers such as rose petals and lavender for a floral note.
Large supermarkets carry ras el hanout in the spice aisle or in the international foods aisle.
If you have a well-stocked spice cabinet at home you can also make your own blend of ras el hanout - there are many recipes online.
It’s a versatile spice mix to keep on hand. I like it on these roasted Moroccan vegetables and this Moroccan couscous with chickpeas.
Ingredients
This Moroccan lentil soup is made with very economical ingredients that you’ll be able to find in any supermarket.
Lentils: This Moroccan lentil soup uses a combination of red lentils and brown lentils. I like the contrast of textures that this creates and the red lentils break down to help thicken the broth.
Aromatics: The flavor base of this soup starts with a finely diced onion - I used a red onion but any kind of onion will work, a generous amount of garlic and fresh minced ginger.
Carrot: I added a carrot to add some sweetness to contrast the acidity of the tomatoes. I like to dice it finely so that it disappears into the soup and isn’t a main ingredient.
Tomato: To add richness and umami, I added a couple tablespoons of tomato paste. Then, for the tomato base, I used one can of crushed tomatoes.
Stock: One liter of good-quality vegetable stock.
Spices: This recipe calls for ras el hanout. There is an explanation above of what this spice mix is. You can find it either in the spice aisle or in the international food aisle of large supermarkets. If you can’t find it, you can mix it up from common spices such as cinnamon, coriander and cumin. There are many recipes online.
Oil and salt: Some olive oil to fry the aromatics and salt to season.
Garnishes: These are optional but this recipe is especially delicious with fresh cilantro and a squeeze of lemon juice. I also added some quick pickled red onion that I had in the fridge.
How to make Moroccan lentil soup
This Moroccan lentil soup takes just 30 minutes to make and is great for a quick lunch or weeknight dinner.
Prep: Start by measuring out your lentils and placing them in a strainer. Rinse under cool water to remove any dust and debris.
Peel and finely dice the carrot and onion, and mince the garlic and ginger.
Fry: Heat the oil in a medium pot over medium heat.
Fry the onion and carrot until soft and fragrant.
Add the ginger and garlic and fry for another minute more until fragrant.
Add the tomato paste and ras el hanout and fry, while stirring, until the tomato paste darkens - about a minute.
Simmer: Add the lentils, can of crushed tomatoes, vegetable stock and salt.
Turn the heat up to high to bring it to a boil, then partially cover the pot with its lid and turn the heat down to medium low to maintain a gentle simmer.
Simmer until the lentils are tender - about 20 minutes, depending on how fresh your lentils are.
Finish: Unless you’re a cilantro-hater, I recommend serving this Moroccan lentil soup with some fresh cilantro.
You can also squeeze in the juice of half a lemon, or serve it on the side for each person to add to their bowl as they like.
Variations and substitutions
Lentils: You can substitute green lentils for brown lentils. Some varieties of green lentils take longer to cook than brown - up to 45 minutes. Keep an eye on the liquid and add water if the stock is simmering down too much.
Vegetables: You can add other vegetables to this soup: potatoes, celery, spinach, kale, chickpeas, zucchini, etc.
Spices: If you don’t have ras el hanout, you can make your own with common spices - there are many recipes online. You can also take a look at another Moroccan lentil soup recipe and substitute the spices they call for.
FAQs
You can use any type of lentil in soup and this recipe combines two types for a variety of textures and flavors. You can substitute the brown lentils for green and the red lentils for yellow if desired.
No, dried lentils do not need to be soaked and can be added directly to the soup to cook.
Yes, lentil soup freezes well. Allow the soup to cool then transfer it to a freezer-safe container. Freeze for up to 3 months.
Make ahead and storage tips
This Moroccan lentil soup keeps very well in the fridge or freezer - making it ideal for meal prep.
Store in an airtight container in the fridge for up to 5 days or in the freezer for up to 3 months.
Lentil soup can be reheated in the microwave or in a pot on the stovetop.
How to serve Moroccan lentil soup
Moroccan lentil soup is delicious served with crusty bread and a side salad.
Couscous salads are also a quick and easy side such as this Moroccan couscous salad or this couscous chickpea salad.
I like to garnish my Moroccan lentil soup with fresh cilantro, a squeeze of lemon juice and some pickled red onions.
Moroccan Lentil Soup
Ingredients
- 2 tablespoons olive oil
- 1 medium onion, finely diced (I used a red onion)
- 1 medium carrot, peeled and finely chopped
- 2 cloves of garlic minced
- ½ tablespoon minced ginger
- 2 tablespoons tomato paste
- 2 teaspoons ras el hanout
- ⅓ cup (70 grams) red lentils
- ⅔ cup (160 grams) brown lentils
- 1 can (400 grams / 14 oz) crushed tomatoes
- 4 cups (1 litre) vegetable stock
- 1 teaspoon sea salt
- Juice of half a lemon
- Fresh chopped cilantro
Instructions
- Place both types of lentils in a strainer and rinse under cool water.
- Heat the olive oil in a medium pot over medium heat. Add the onion and carrot and fry until soft.
- Add the ginger and garlic and fry until fragrant - a about another minute more.
- Add the tomato paste and ras el hanout and fry, stirring, until the tomato paste darkens - about another minute.
- Add the lentils, can of crushed tomatoes, vegetable stock and salt. Raise the heat to high to bring to a boil. Partially cover the pot with the lid and reduce the heat to a gentle simmer.
- Simmer until the lentils are tender - about 20 minutes. Stir from time to time to prevent sticking.
- Add lemon juice and serve garnished with fresh cilantro.
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