Heartwarming & Easy Moroccan Red Lentil Soup: A Flavorful Vegan & Freezer-Friendly Delight

Discover the incredible warmth and rich flavors of this Moroccan Red Lentil Soup, a recipe designed for both comfort and convenience. This hearty and wholesome soup effortlessly combines the aromatic spices of cinnamon, coriander, cumin, paprika, and turmeric, creating a symphony of tastes that will transport your senses straight to a vibrant Moroccan kitchen. Not only is it exceptionally delicious and deeply satisfying, but it’s also remarkably easy to prepare and perfect for meal prepping, thanks to its freezer-friendly nature. Whether you’re seeking a nutritious weeknight dinner or a comforting lunch, this vegan red lentil soup is sure to become a cherished favorite in your culinary repertoire.

There’s something uniquely comforting about a bowl of homemade soup, and this Moroccan-inspired red lentil soup truly embodies that feeling. The fragrant blend of warm spices simmering on the stove evokes nostalgic memories of cozy kitchens and family meals, much like those cherished moments spent in my Grandma’s kitchen. It’s a dish that not only nourishes the body but also warms the soul, making it an ideal choice for any season, especially when you crave something wholesome and flavorful.

I recently found myself enjoying this delightful red lentil soup for most of my lunches, and still had plenty leftover to freeze for future meals. This recipe is designed for simplicity; it simmers gently on the stovetop, allowing you to go about your day while the flavors meld into perfection. If you’re a fan of lentil soups, or looking for a delicious and nutritious plant-based meal, I wholeheartedly recommend giving this one a try. Make a generous batch, gather your loved ones, and savor the rich taste of this wonderful creation!

For those who adore lentil-based dishes, you might also want to explore other variations after mastering this one. Consider trying our Moroccan Carrot Red Lentil Soup for a slightly different take, or perhaps our Red Lentil Coconut Soup for an exotic twist. All these recipes offer unique, nourishing takes on vegan lentil soup, showcasing the versatility of this humble legume.

Beyond soups, lentils are an incredible ingredient for a variety of healthy and satisfying dishes. You might enjoy exploring other lentil-centric recipes such as Red Lentil Curry, a vibrant and aromatic dish perfect with rice, or a refreshing Mediterranean Lentil Salad, ideal for a light lunch. For heartier options, don’t miss our Lentil Mushroom Stew or the Lentil Sweet Potato Stew. And for ultimate ease, a Slow Cooker Lentil Soup is always a fantastic choice.

Why This Moroccan Red Lentil Soup Will Become Your New Favorite

This Moroccan Red Lentil Soup isn’t just another recipe; it’s a culinary experience waiting to happen. Here’s why you’ll fall in love with it:

• Incredibly Healthy & Dietary Friendly: This soup is a powerhouse of nutrition. It’s naturally vegan, making it suitable for plant-based diets, and completely gluten-free. Packed with wholesome red lentils, it offers a fantastic source of plant-based protein and fiber. Plus, with the addition of carrots, celery, and optional spinach, you’re getting a generous serving of essential vegetables and nutrients, contributing to a balanced and nourishing meal.
• Effortlessly Freezer-Friendly for Meal Prep: One of the greatest advantages of this recipe is how incredibly well it freezes. This makes it an ideal choice for convenient meal prepping. You can easily double or triple the batch, enjoying some fresh now and saving the rest for later. Simply portion it out into freezer-safe containers, and you’ll have healthy, homemade lunches or quick dinners ready to go whenever you need them, saving you time and effort on busy days.
• Unforgettable Aromatic Flavor Profile: The true magic of this soup lies in its expertly balanced spice blend. The warm, earthy notes of coriander, cumin, and turmeric are beautifully complemented by the sweet heat of paprika and a hint of exotic cinnamon. This harmonious combination creates a rich, complex, and intensely comforting flavor that is truly unique. Each spoonful offers a delightful burst of Moroccan-inspired taste that will keep you coming back for more.

Essential Ingredients for Your Moroccan Red Lentil Soup

You’ll be delighted by how simple yet impactful the ingredients are in this easy red lentil soup recipe. It uses readily available items to create a truly gourmet experience. This careful selection is why it’s consistently one of my favorite dishes!

• Fresh Vegetables: This wholesome soup is generously packed with vibrant vegetables, contributing to both its flavor and nutritional value. We use classic aromatic base ingredients like sweet carrots, crisp celery, and savory onion, which are sautéed to perfection. Diced or crushed tomatoes add a delightful tang and depth to the broth.
• Star Ingredient – Red Lentils: The heart of this recipe is, of course, the red lentils. These small, quick-cooking legumes break down beautifully during simmering, creating a naturally creamy texture. It’s crucial to always rinse your red lentils thoroughly under cold water before cooking until the water runs clear. This removes any dust or debris and ensures your soup is clean and delicious. Also, take a moment to pick through them to remove any small stones or impurities that might be present.
• Exquisite Moroccan Spices: The unique and captivating flavor of this soup comes from a carefully selected blend of Moroccan-inspired spices. This includes the earthy notes of ground coriander and cumin, the golden warmth of turmeric, the subtly sweet and smoky kick of paprika, and a surprising touch of fragrant ground cinnamon. Together, these spices create an aromatic profile that is both comforting and exotic.
• Rich Liquid Base – Vegetable Broth: For a truly vegan soup, vegetable broth is the ideal choice, providing a flavorful foundation without any animal products. If your dietary preferences allow, you can certainly substitute with chicken broth or chicken stock for a different depth of flavor. Always opt for low-sodium broth if possible to better control the overall saltiness of your dish.

Step-by-Step Guide to Making This Moroccan Red Lentil Soup

Crafting this flavorful Moroccan Red Lentil Soup is a straightforward process that yields incredibly delicious results. Follow these steps for a perfect pot every time:

• Step 1: Sauté Your Aromatics: Begin by heating a generous amount of extra virgin olive oil in a sturdy Dutch oven or a large, heavy-bottomed pot over medium-high heat. Once shimmering, add your finely chopped onions, carrots, and celery. Sauté these vegetables, stirring occasionally, until they begin to soften and become translucent, which typically takes about 3-4 minutes. This initial sautéing step is crucial for building the foundational flavor of your soup.
• Step 2: Bloom the Spices: Reduce the heat slightly if needed, then add the minced garlic along with the star Moroccan spices: ground coriander, cumin, turmeric, paprika, ground cinnamon, sea salt, and a dash of black pepper. Continue cooking for another 2-3 minutes, stirring constantly. This brief cooking period, often referred to as “blooming” the spices, intensifies their aroma and flavor, ensuring they are fully incorporated into the soup.
• Step 3: Combine and Simmer: Pour in the vegetable broth, add the crushed or diced tomatoes, and finally, the thoroughly rinsed red lentils. Stir all the ingredients well to combine them. Bring the mixture to a rolling boil over medium-high heat, then reduce the heat to low, cover the pot loosely, and let it simmer. Allow the soup to cook uncovered for approximately 20 minutes, or until the red lentils are completely tender and have started to break down, stirring occasionally to prevent sticking.
• Step 4: Achieve Your Desired Texture: Remove the soup from the heat. For a soup with a luxurious, creamy texture yet still some delightful chunks, ladle about half of the soup into a large mixing bowl. Carefully use an immersion blender (or a standard blender, working in small batches and being cautious with hot liquids) to blend this portion until smooth. Return the blended half back to the pot with the unblended portion and mix thoroughly. If you prefer a completely smooth soup, blend the entire batch. For a chunky soup, you can skip this step entirely.
• Step 5: Finish with Freshness & Serve: Stir in the freshly squeezed lemon juice, a pinch of red pepper flakes for a gentle warmth, and the vibrant fresh flat-leaf parsley and cilantro. Cover the pot again and let it cook for another 10 minutes on low heat to allow these fresh flavors to meld. Serve your Moroccan Red Lentil Soup piping hot, ideally with warm pita bread or your favorite crusty bread for dipping. Garnish with extra fresh parsley and cilantro if desired for an extra pop of color and flavor.

A valuable tip before freezing: Ensure your delicious soup has cooled completely to room temperature before transferring it to airtight, freezer-safe containers. Properly stored, it can remain fresh in the freezer for up to 3 months. When you’re ready to enjoy it again, simply let the soup thaw overnight in the refrigerator. Once thawed, gently reheat it on the stove over low heat, stirring occasionally, until it’s warmed through to your liking. This makes healthy eating incredibly convenient!

Expert Cooking Tips & Delicious Variations for Your Lentil Soup

This Moroccan Red Lentil Soup is wonderfully adaptable, allowing for many creative additions and adjustments. Here are some ideas to customize your next batch:

• Boost with Beans: To add even more protein and heartiness to your soup, consider incorporating additional legumes. Chickpeas (garbanzo beans) or white beans (such as cannellini or navy beans) are excellent choices. Add them along with the lentils and broth for a more substantial and filling meal.
• Load Up on Vegetables: While this soup is already rich in veggies, there’s always room for more! Experiment with adding other vegetables like tender cauliflower florets, diced potatoes or sweet potatoes for extra bulk and creaminess, or a handful of fresh spinach or kale stirred in at the end for a boost of greens. For a touch of heat, a finely diced jalapeño can add a welcome spicy kick.
• Elevate with Garnishes: Garnishes are an easy way to add texture, flavor, and visual appeal to any soup. For this lentil soup, some fantastic options include crumbled feta cheese (note: this will make the soup non-vegan, so omit for a fully plant-based dish), a generous sprinkle of fresh cilantro and parsley, or a swirl of plain Greek yogurt or a vegan alternative for a creamy, tangy finish. Toasted pita chips or croutons also add a delightful crunch.
• Add a Protein Punch (Non-Vegan Options): If you’re not strictly vegan, you can easily incorporate meat into this soup. Browned and crumbled sausage, diced cooked chicken, ground pork, or even crispy bacon bits can add a savory depth and make the soup even more satisfying. Add cooked meat towards the end of the simmering process, or brown ground meats with the initial aromatics.
• Lentil Variety Exploration: While red lentils are chosen for their quick cooking time and ability to break down into a creamy texture, other lentil varieties can also be used. Brown or green lentils will hold their shape better, resulting in a chunkier soup, which some people prefer. You can use them entirely, or a mix of half red and half brown/green lentils for a combination of textures. Just note that brown and green lentils may require a slightly longer cooking time.

Convenient Storage and Reheating Tips

Ensuring your delicious Moroccan Red Lentil Soup lasts allows you to enjoy its flavors for days or even months to come. Proper storage is key:

For immediate enjoyment, store any leftover soup in an airtight container in the refrigerator for up to 7 days. It reheats beautifully either on the stovetop over low heat until warmed through, or quickly in the microwave. Stir well before serving.

This soup is also an excellent candidate for freezing, making it a perfect meal-prep option! To freeze, first ensure the soup has cooled completely to room temperature. Then, transfer it into freezer-safe containers or heavy-duty freezer bags, leaving a little headspace if using rigid containers. It can be stored in the freezer for up to 3 months. When you’re ready to eat, simply thaw the frozen soup in the refrigerator overnight, then reheat as described above until piping hot. This way, a wholesome and comforting meal is always within reach!

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5 from 8 votes

Moroccan Red Lentil Soup

By Julia Jolliff

Prep: 10 minutes mins

Cook: 25 minutes mins

Total: 35 minutes mins

Servings: 6 servings

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This Moroccan Red Lentil Soup is warming vegetarian red lentil soup with the flavors of cumin, coriander, paprika, cinnamon and turmeric.

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Ingredients 

• ▢ 3 tablespoons extra virgin olive oil
• ▢ 1 large onion, chopped
• ▢ 1 stalk celery , chopped
• ▢ 1 carrot, chopped
• ▢ 3 cloves garlic , chopped
• ▢ 2 teaspoons ground coriander
• ▢ 1 teaspoon ground cumin
• ▢ 1 teaspoon ground turmeric
• ▢ 1/2 teaspoon sweet paprika
• ▢ 1/4 teaspoon ground cinnamon
• ▢ 1/2 teaspoon sea salt
• ▢ Dash of pepper
• ▢ 8 cups vegetable broth, low sodium if possible
• ▢ 1 can crushed tomatoes, or diced tomatoes
• ▢ 2 cups red lentils, picked over, washed and rinsed until water runs clean
• ▢ 1 lemon, juiced
• ▢ Pinch red pepper flakes
• ▢ 4 tablespoons flat-leaf parsley, fresh chopped
• ▢ 1 tablespoon cilantro, fresh chopped

Instructions 

• Heat olive oil in a Dutch over or large pot over medium-high heat. Add the onions, carrots and celery and sauté until tender (about 3-4 minutes).
• Add the garlic, coriander, cumin, turmeric, paprika, cinnamon, salt and pepper and continue cooking for another 2-3 minutes stirring the whole time.
• Add the broth, tomatoes, and lentils stir well and heat to a boil.
• Simmer uncovered on low heat for about 20 minutes {until the lentils are tender}, stirring occasionally.
• Remove the soup from the heat and ladle half of the soup into a large mixing bowl. Carefully blend half of the soup in a separate container with an immersion blender which is a hand blender (or use a blender) in small batches if necessary. Return the blended half of the soup back to the pot and mix well.
• Stir in the lemon juice, red pepper flakes, parsley and cilantro, cover and cook for 10 minutes. Serve hot with warm pita bread or bread of your choice. Garnish with extra parsley and cilantro if you desire.

Notes

• I liked blending half of the soup so create a semi-pureed soup with some chunks. If you prefer a chunky soup then you do not need to blend the soup at all.
• I like to use an immersion/hand blender because it provides a little chunkier texture than a blender.

Nutrition

Calories: 354kcal, Carbohydrates: 54g, Protein: 18g, Fat: 9g, Saturated Fat: 1g, Polyunsaturated Fat: 1g, Monounsaturated Fat: 6g, Sodium: 1530mg, Potassium: 1025mg, Fiber: 23g, Sugar: 9g, Vitamin A: 3781IU, Vitamin C: 36mg, Calcium: 115mg, Iron: 8mg

Nutrition information is automatically calculated, so should only be used as an approximation.

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