Description
This Moroccan Lentil Soup is a hearty and flavorful dish featuring tender brown lentils simmered with aromatic spices like cinnamon, cumin, and harissa paste. Enhanced with fresh vegetables and a touch of Greek yogurt, this comforting soup is perfect for a nourishing meal that’s both satisfying and wholesome.
Ingredients
Scale
Soup Base
- 1 tablespoon vegetable oil
- 1/2 white onion, chopped
- 3 carrots, peeled and chopped
- 1 plum tomato, chopped
- 2 cloves garlic, minced
Spices and Herbs
- 2 teaspoons harissa paste
- 1 teaspoon cinnamon
- 1/2 teaspoon cumin
- 1 teaspoon salt
- 1 tablespoon chopped parsley
Main Ingredients
- 1 cup brown lentils
- 3 1/2 cups vegetable stock
- 1 cup water
Toppings
- 1/4 cup plain Greek yogurt (optional)
- 1 tablespoon fresh parsley or cilantro, chopped
Instructions
- Prepare the vegetables: Heat a large soup pot over medium-high heat. Add the vegetable oil, then add the chopped onion, carrots, plum tomato, and minced garlic. Cook these for 3-4 minutes, stirring occasionally, until the mixture is fragrant and the vegetables start to soften.
- Add spices: Stir in the harissa paste, cinnamon, cumin, salt, and chopped parsley. Cook for another 1-2 minutes to allow the spices to release their aromas and blend well with the vegetables.
- Cook the lentils: Add the brown lentils, vegetable stock, and water to the pot. Increase the heat to bring the mixture to a boil. Once boiling, reduce the heat to low and let it simmer gently for about 40 minutes, or until the lentils are tender and the soup has thickened.
- Season and serve: Taste the soup and adjust the seasoning with salt and pepper as needed. Ladle the soup into bowls and optionally top each serving with a tablespoon of plain Greek yogurt and a sprinkle of fresh parsley or cilantro for added creaminess and freshness.
Notes
- For a spicier soup, add more harissa paste according to your taste preference.
- If you prefer a smoother texture, use an immersion blender to partially blend the soup before serving.
- This soup freezes well and can be stored for up to 3 months in an airtight container.
- Use vegetable stock or broth for a vegetarian version; chicken stock can be used if not vegetarian.
- Adjust the amount of water or stock to achieve your desired soup thickness.
Nutrition
- Serving Size: 1 serving
- Calories: 332 kcal
- Sugar: 8 g
- Sodium: 1930 mg
- Fat: 6 g
- Saturated Fat: 4 g
- Unsaturated Fat: 2 g
- Trans Fat: 0 g
- Carbohydrates: 52 g
- Fiber: 22 g
- Protein: 19 g
- Cholesterol: 1 mg
