Description
This Healing Moroccan Lentil Soup is a nourishing, aromatic dish featuring brown or green lentils simmered with fragrant spices like cumin, turmeric, coriander, and cinnamon. Enhanced with sweet potatoes, fennel, and carrots, this hearty soup is both comforting and full of vibrant flavors. Finished with a squeeze of fresh lemon juice and a sprinkle of cilantro, it makes a perfect wholesome meal suitable for vegetarians and those seeking a healthy, plant-based option.
Ingredients
Scale
Soup Ingredients
- 1 cup brown or green lentils, soaked for at least 6 hours and rinsed
- 2 tablespoons olive oil
- 1 yellow onion, finely chopped
- 1 fennel bulb, finely chopped
- 2 large carrots, finely chopped
- 3 garlic cloves, minced
- 2 teaspoons ground cumin
- 1 teaspoon ground turmeric
- 1/2 teaspoon ground coriander
- 1/4 teaspoon cayenne pepper (optional)
- 1/8 teaspoon ground cinnamon
- 6 cups vegetable broth
- 1 medium sweet potato, peeled and diced into 1-inch cubes
- Juice of 1 lemon
- Fresh cilantro, chopped, for garnish
Instructions
- Sauté Vegetables: In a large pot, warm the olive oil over medium heat. Add the finely chopped onion, fennel, carrot, and minced garlic. Cook for about 3 minutes, stirring occasionally, until the onion becomes translucent and the garlic is fragrant, which builds the flavor base for the soup.
- Add Spices and Reduce Liquid: Pour in 1 cup of the vegetable broth along with the spices—ground cumin, turmeric, coriander, cayenne (if using), and cinnamon. Bring the mixture to a low boil and simmer for about 10 minutes, allowing the liquid to reduce by approximately one-third and the spices to release their aromatic qualities.
- Simmer Lentils and Vegetables: Add the remaining 5 cups of vegetable broth, diced sweet potato, and rinsed lentils to the pot. Increase heat to bring the soup back to a boil, then reduce to a simmer. Cook uncovered for about 20 minutes, until both the lentils and sweet potato are tender and cooked through.
- Finish and Serve: Remove the pot from heat, then stir in the fresh lemon juice to brighten the flavors. Ladle the hot soup into bowls and garnish with chopped fresh cilantro. Serve warm and enjoy this comforting, flavorful lentil soup.
Notes
- Soaking lentils for at least 6 hours or overnight improves digestibility and reduces cooking time.
- If skipping soaking, add an additional 2 cups of vegetable broth to ensure proper cooking.
- This soup can be stored in the refrigerator for up to 4 days or frozen for up to 3 months.
- Adjust cayenne pepper to your preferred spice level or omit altogether for mild flavor.
- For added protein, consider topping with a dollop of Greek yogurt or a sprinkle of toasted nuts.
Nutrition
- Serving Size: 1 bowl (approximately 1.5 cups)
- Calories: 280
- Sugar: 6g
- Sodium: 480mg
- Fat: 7g
- Saturated Fat: 1g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 44g
- Fiber: 15g
- Protein: 14g
- Cholesterol: 0mg
