This Moroccan lentil soup with spinach is a simple, healthy, hearty meal. And also it's a great source of protein, iron, and other nutrients. This red lentil soup is a perfect detox soup you'll love to add to your list of comfort foods.
Moroccan lentil soup is packed with the goodness of lentils and veggies like carrots, spinach, and starchy potatoes. You can skip potatoes also. To make this creamier, coconut cream is best to add to the lentil soup. However, this is optional.
The lentil also turns creamier (especially the skinless dehusked red lentils), so it's absolutely okay to skip any cream. However, adding coconut cream or milk to the Moroccan lentil soup may help balance the flavor to some extent.
Lentils are an excellent source of protein. And this high protein will keep you full for longer with a feeling of satiety. Lentil soups are therefore one of the best food choices to include protein in your daily diet, especially if you are into a vegetarian or vegan diet. Read more about other vegan sources of protein. Also, check out my collection of high-protein vegan meals.
Moroccan Lentil Soup
Moroccan lentil soup is a delicious warming red lentil soup with the flavor of ginger, cinnamon, cumin, coriander, turmeric, and paprika aka the flavorful Moroccan spices. These rich flavorful spices make this soup comforting and flavorful. This soup is dairy-free and gluten-free too.
This detox red lentil soup with Moroccan flavors is not only healthy but also this is too delicious. It has a strong flavor of ginger, cinnamon, turmeric, coriander, and cumin. This Moroccan lentil soup is really delicious, creamy, and soothing to the taste buds.
Moroccan Flavors / Spices- Ginger (fresh or dried ground ginger), cinnamon, ground turmeric, ground cumin, ground cloves, ground coriander, and paprika,
If you have Moroccan spice mix, you can add that in place of these individual ground spices. Paprika and cinnamon give a nice sweet and smoky flavor to the dish.
Here I have not added potatoes to my red lentil soup. You can add diced potatoes to the soup. Similarly, you can replace the spinach with other greens like kale leaves. I'm sure it will be equally yummy and healthy too. Try my Broccoli Kale Soup.
You can make this Moroccan lentil soup in many ways, like in a pressure cooker (manual), in an open pot like a Dutch oven or any heavy bottom pot/ pan on the stovetop, or even in an instant pot. This is one-pot lentil soup & perfect for a busy weeknight dinner.
Why will you love this recipe?
If you like lentils, I'm sure you will love this lentil soup. Because this is -
- Easy and quick - takes less than 30 minutes
- Flavourful & delicious
- High protein lentils
- Added vegetables
- Can make in an instant pot or on the stovetop
- Healthy comfort soup
- Vegan, Gluten-free, Soy-free
Which lentils are best for this lentil soup?
You can use any lentils from these 3 types
Red lentils - Quicker to make less than 15 - 20 minutes depending on the quantity.
Brown lentils / green lentils - These take longer up to 40 minutes and hold their shape even after being cooked well.
So the best way to make this soup is a mix of red lentils and brown lentils/ green lentils. So in this way, the soup will be thicker because of the mushy consistency of the red lentils. At the same time, you can enjoy chunky brown/ green lentils.
How to make Moroccan Red Lentil Soup? - 2 Ways
This is an easy and quick one-pot dish made with dehusked red lentils or whole brown lentils or a mixture of both whole and split red lentils.
This is a one-pot dish whether cooking on a stovetop or in an instant pot. Red lentils take lesser cooking time whereas brown lentils take longer cooking time.
However, you can add lentils after sauteing veggies and boiling them together. That is the stovetop method of making this lentil soup.
Stove Top Method
In a soup pot or Dutch oven heat oil. Sautรฉ onion, carrots, and garlic for a few minutes. Add ground spices, tomato paste, and little water. Now add washed and soaked lentils.
Add vegetable stock or water. Simmer till the lentil is cooked around 90%. Then add green leafy vegetables like spinach or kale. Simmer for another 2 - 3 minutes on low flame.
Note:- You can also add leftover cooked lentils and simmer them with veggies and spice for some time.
Add lemon juice, chili flakes, and fresh coriander leaves for garnish and serve hot.
Moroccan Lentil Soup In An Instant Pot
Start the instant pot on Saute mode. Add 2 tbsp vegetable oil. Add onion, ginger, garlic, carrots, and celery. Saute them for 2 minutes till the onion becomes translucent. Then add the spices, and tomato puree/ paste. Give it a nice stir.
Add lentils and stock. Set the instant pot manually on pressure cooker mode (high pressure) for 8 minutes. If using brown whole lentils then set the time for 15 minutes. It will take 2 - 3 minutes to come to pressure.
Once done, and it beeps, keep it on "keep warm" for rest. Let it be on natural pressure release for 10 minutes. Then quickly release if any pressure is left. Now add spinach or kale greens and give them a nice stir. Start the instant pot on saute mode and cover it with a glass lid. Simmer for another 2 - 3 minutes till the spinach leaves wilt.
Add coconut cream (or coconut milk) to this lentil soup. Add fresh lemon juice. Moroccan Lentil Soup is ready now. Garnish with some chili flakes and finely chopped cilantro leaves.
Can I refrigerate the lentil soup?
Yes, you can refrigerate the lentil soup in an air-tight container for up to a week. But the taste and freshness stay good for 4 - 5 days. I normally add a little bit of garlic-toasted oil to the soup for freshness.
Can I freeze the soup?
Yes, you can freeze the leftover soup in freezer-friendly containers or in freezer bags. Thaw it before reheating. Then simmer in a pot for 3 - 5 minutes or microwave for 1 minute stirring in the midways.
Similar lentil recipes:
- Indian Restaurant style dal tadka
- Moong Masoor Dal
- Curried green gram lentil soup
- Sprouted Lentils Curry
For more recipes, read my Lentil Recipes Collection here.
Moroccan Lentil Soup Recipe
Moroccan Lentil Soup
Equipment
Ingredients
- 2 tbsp olive oil or any vegetable oil
- 1 white onion chopped/ sub- red onion
- 1 carrot diced
- 2 celery stalks chopped
- 1 tsp minced fresh garlic or ยฝ tsp garlic powder
- 1 tsp minced ginger or ยฝ tsp ground ginger
- ยฝ tsp turmeric powder
- 1 tsp cumin powder
- 1ยฝ tsp coriander powder
- 1 tsp cinnamon powder
- 1 tsp paprika
- 1 tsp red chilli powder
- 2 cups baby spinach or regular chopped spinach greens/ kale
- 1 ยฝ cups red lentils washed and soaked
- 6 cups vegetable broth
- 2 medium fresh tomatoes pureed or 1 ยฝ tbsp tomato paste
- 1 medium tomatoes finely chopped
- 1ยฝ salt or as per taste
- 3 - 4 tbsp cilantro leaves finely chopped
- 2 tsp red chilli flakes for garnish
- 1 tsp lemon juice or juice of ยฝ lemon
- ยฝ cup coconut milk
Instructions
Moroccan Lentil Soup on Stove Top
- Heat oil in a heavy pot pan or dutch oven.
- Once oil is hot, put chopped onion, minced ginger, minced garlic, carrots, celery.
- And saute on medium flame for 2 minutes.
- Then add ground spices mentioned above in the ingredients list.
- Give them a nice stir.
- Add tomato paste or puree and simmer for 2 minutes.
- Add lentil and broth.
- Cover with a lid and simmer for 15 minutes or till lentils are cooked and soft.
- Now add spinach leaves.
- Close the lid and simmer for another 5 minutes.
- Turn off heat when lentils are well cooked.
- Add lemon juice, chopped coriander leaves, and red chilli flakes.
- Garnish with some more cilantro leaves and serve hot.
Instant Pot Method
- Start the instant pot on saute mode for 5 minutes.
- When the inner pot is hot, add oil.
- Add onion, ginger, garlic, celery, and carrots. And saute for 2 minutes.
- Add ground turmeric, cinnamon, coriander, cumin, and paprika.
- Add tomato paste or tomato puree along with chopped tomatoes.
- Give everything a nice stir.
- Next add lentils and vegetable broth.
- Deglaze the pot before closing the lid.
- Close the lid of the instant pot and turn the knob to "SEAL".
- Now turn off saute mode and start pressure cook mode for 5 minutes. If using brown lentils then set timer for 12 minutes.
- Let it be on natural pressure release for 10 minutes. Now quick release and stir well.
- Add coconut cream (or coconut milk) to this lentil soup.
- Let it rest for 5 minutes more covering the lid again.
- Add lemon juice and garnish with chilli flakes and cilantro leaves.
Notes
Nutrition
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Raymond M Masleck
Soup/potrage is very good. Ingredients list is missing both the broth and ginger mentioned in the recipe. I added more spinach as two cups isn't much wants it simmers down.