Delicious Moroccan Red Lentil Soup: A Heartwarming Recipe
If you’re looking for a tasty and warming dish, look no further than Moroccan Red Lentil Soup. This flavorful soup is a staple in Moroccan cuisine and is loved by many for its hearty texture and aromatic spices. Not only is it delicious, but it also has a rich history tied to the culture and traditions of Morocco. Lentils have been a part of Mediterranean diets for centuries, symbolizing nourishment and comfort.
What makes this soup so popular is not just its amazing taste, but also its health benefits. It’s packed with protein and fiber, making it a perfect option for vegetarians and anyone looking for a nutritious meal. Plus, it’s easy to prepare and can warm you up on a chilly day!
Ingredients
| Ingredient | Quantity |
| Red lentils | 1 cup |
| Olive oil | 2 tablespoons |
| Onion (chopped) | 1 medium |
| Carrot (diced) | 1 large |
| Celery (diced) | 1 stalk |
| Garlic (minced) | 3 cloves |
| Ground cumin | 2 teaspoons |
| Ground coriander | 1 teaspoon |
| Paprika | 1 teaspoon |
| Vegetable broth | 4 cups |
| Tomatoes (canned, diced) | 1 can (14 oz) |
| Salt | To taste |
| Pepper | To taste |
| Cilantro or parsley (for garnish) | Fresh, to taste |
Note: You can substitute red lentils with yellow lentils or chickpeas if desired. For a spicier kick, add a pinch of cayenne pepper!
Step-by-Step Instructions
- Heat the olive oil: In a large pot, heat the olive oil over medium heat.
- Sauté vegetables: Add the chopped onion, diced carrot, and diced celery. Cook for about 5 minutes until they start to soften.
- Add garlic and spices: Stir in the minced garlic, ground cumin, ground coriander, and paprika. Cook for another minute until fragrant.
- Add lentils and broth: Pour in the red lentils and the vegetable broth. Stir well to combine.
- Add tomatoes: Mix in the canned diced tomatoes, and bring the soup to a boil.
- Simmer: Reduce the heat to low and let the soup simmer for about 20-25 minutes, or until the lentils are tender.
- Season: Season with salt and pepper to taste. You can add more spices if you want.
- Blend (optional): For a smoother texture, use an immersion blender to blend the soup slightly, or leave it as is for a chunkier feel.
- Serve: Ladle the soup into bowls and garnish with fresh cilantro or parsley.
Nutritional Information
| Nutrient | Amount | Daily Value (%) |
| Calories | 210 | 10% |
| Protein | 12g | 24% |
| Carbohydrates | 36g | 12% |
| Fats | 5g | 8% |
| Fiber | 15g | 60% |
Tips and Tricks
- Customize the spices: Feel free to adjust the spices according to your taste. Adding a bit of lemon juice before serving can brighten up the flavors!
- Add veggies: You can toss in other veggies like spinach or bell peppers for extra nutrients and color.
- Storage: This soup stores well! Keep leftovers in the fridge for up to 3 days, or freeze for later use.
FAQs
What are red lentils?
Red lentils are small, quick-cooking legumes that are often used in soups and stews because they break down easily and create a creamy texture.
Can I make this soup vegan?
Yes! Moroccan Red Lentil Soup is naturally vegan as it contains no animal products.
How long does it take to cook the lentils?
Red lentils typically take about 20-25 minutes to cook until tender.
What can I serve with this soup?
This soup pairs beautifully with flatbread, pita, or a simple side salad for a complete meal.
Can I use dried herbs instead of fresh?
Absolutely! You can use dried herbs, but it’s best to use less than the fresh ones since dried herbs are more concentrated in flavor.
Is this soup good for meal prep?
Yes! This soup can be made ahead of time and is perfect for meal prep. It gets even better the next day!
Can I freeze Moroccan Red Lentil Soup?
Yes! Once cooled, place the soup in airtight containers and freeze. It will last for up to 3 months in the freezer.
What if I don’t have vegetable broth?
You can use water or chicken broth if you prefer. However, vegetable broth adds a richer flavor to the soup!
Is this soup spicy?
This recipe is not inherently spicy, but you can add cayenne pepper or chili flakes for some heat if desired!
Can I add meat to this recipe?
Yes! If you’d like to add meat, diced chicken or beef can be included. Just cook the meat with the vegetables at the start.
Enjoy making and savoring this Moroccan Red Lentil Soup! It’s perfect for cozy dinners, gatherings, or any day you want a touch of warmth and comfort in your bowl.
