This Moroccan lentil soup with spinach is a simple, healthy, hearty meal and a great source of protein, iron, and other nutrients. This detox red lentil soup is an excellent food for your weight-loss diet.
Moroccan lentil soup is packed with the goodness of lentils as well as 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.
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.
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, and cumin. This Moroccan lentil soup is really delicious and soothing.
Here I have not added potatoes to my red lentil soup. You can add potatoes to this. 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 a pressure cooker (manual), in an open pot like a dutch oven or any heavy bottom pot/ pan, or even in an instant pot. This is a one-pot lentil soup & perfect for busy weeknights dinner.
Why will you love this recipe?
- Easy and quick - takes less than 30 minutes
- Flavourful & delicious
- High protein lentils
- Added vegetables
- Can make in an instant pot or on 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 holds their shape even after cooked well.
So 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 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 with a mixture of both whole and split red lentils.
This is a one-pot dish whether you are 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 boil them together. That is the stovetop method of making this lentil soup.
Stove Top Method
In a soup pot or dutch oven heat oil. Sauté onion, carrots, 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.
Add lemon juice, chili flakes, and fresh coriander leaves for garnish and serve hot.
Moroccan Lentil Soup in Instant Pot
Saute onion, carrots, celery on saute mode for 2 minutes. Add spices, tomato paste, and give it a nice stir.
Add lentils and stock. Set the instant pot to manual on high pressure for 3 - 4 minutes. If using brown lentils then set time for 15 minutes.
Let it be on natural pressure release for 10 minutes. Now quick release and stir well. Instant pot Moroccan Lentil Soup is ready.
Add coconut cream (or coconut milk) to this lentil soup. Add lemon juice and garnish with chilli flakes and 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 stays good till 4 - 5 days. I normally add 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.
Read other similar lentil recipes on blog:
- 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.
Recipe Card for Moroccan Lentil Soup
Moroccan Lentil Soup (Vegan & Gluten Free)
Equipment
Ingredients
- 2 tbsp olive oil
- 1 white onion chopped
- 1 carrot diced
- 2 celery stalks chopped
- 6 garlic pods minced/ finely chopped
- 1/2 tsp turmeric powder
- 1 tsp cumin powder
- 1 tsp cinnamon powder
- 1 tsp paprika
- 1 tsp red chilli powder
- 2 cups baby spinach
- 1 1/2 cups red lentils washed & soaked
- 2 fresh tomatoes pureed
- 2 tomatoes chopped
- salt to taste
- 3 tbsp cilantro leaves finely chopped
- 2 tsp red chilli flakes for garnish
- 1 tsp lemon juice or juice of 1/2 lemon
Instructions
Moroccan Lentil Soup on Stove Top
- Heat oil in a heavy pot pan or dutch oven.
- Once oil is hot, put chopped onion, ginger, 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 Lentil Soup
- Start the instant pot on saute mode for 5 minutes.
- When the inner pot is hot, add oil.
- Add onion, celery, carrots. And saute for 2 minutes.
- Add turmeric powder, cinnamon powder, paprika, chilli powder.
- Add tomato paste or tomato puree, and give it a nice stir.
- Add lentils and broth.
- Close the lid of the instant pot and seal the vent.
- 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.