Description
This Moroccan Lentil Soup is a hearty and flavorful dish featuring tender brown lentils simmered with aromatic spices like harissa, cinnamon, and cumin. Enhanced with fresh vegetables and a touch of Greek yogurt, this soup offers a comforting and nutrient-rich meal that’s perfect for any season.
Ingredients
Scale
Main Ingredients
- 1 tablespoon vegetable oil
- 1/2 white onion, chopped
- 3 carrots, peeled and chopped
- 1 plum tomato, chopped
- 2 cloves garlic, minced
- 2 teaspoons harissa paste
- 1 teaspoon cinnamon
- 1/2 teaspoon cumin
- 1 teaspoon salt
- 1 tablespoon chopped parsley
- 1 cup brown lentils
- 3 1/2 cups vegetable stock
- 1 cup water
Garnish
- 1/4 cup plain Greek yogurt
- 1 tablespoon fresh parsley or cilantro, chopped
Instructions
- Sauté Vegetables: Heat a large soup pot over medium-high heat. Add the vegetable oil, then stir in the chopped onion, carrots, plum tomato, and minced garlic. Cook for 3-4 minutes until the mixture is fragrant and the vegetables begin to soften.
- Add Spices: Mix in the harissa paste, cinnamon, cumin, salt, and chopped parsley. Continue cooking for another 1-2 minutes, allowing the spices to bloom and infuse the vegetables with flavor.
- Simmer Lentils: Add the brown lentils, vegetable stock, and water to the pot. Bring the mixture to a boil, then reduce the heat to a simmer. Allow the soup to cook uncovered for about 40 minutes until the lentils are tender. Season with additional salt and pepper to taste.
- Serve and Garnish: 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 extra creaminess and freshness.
Notes
- If you prefer a spicier soup, add more harissa paste according to taste.
- For a thicker consistency, you can partially blend the soup before serving.
- Use vegetable stock or broth for a vegetarian and vegan option; omit Greek yogurt or substitute with a plant-based yogurt for vegan version.
- Leftovers can be stored in the refrigerator for up to 4 days or frozen for up to 3 months.
- This soup pairs wonderfully with warm crusty bread or flatbread.
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
