Quick Recipe Version (TL;DR)
Quick Ingredients
- 2 tbsp olive oil
- 1 large onion, finely chopped
- 2 medium carrots, diced small
- 3 garlic cloves, minced
- 1 1/2 tsp ground cumin
- 1 1/2 tsp ground coriander
- 1/2 tsp ground cinnamon
- 1 tsp ground turmeric (optional)
- 1 tbsp tomato paste
- 1 cup dried red lentils, rinsed
- 1 can (14.5 oz / 400 g) diced or crushed tomatoes
- 4 cups vegetable broth, plus 1 cup water
- 1 to 1 1/2 tsp harissa paste, to taste
- 1 tsp fine sea salt, plus more to taste
- 1/4 tsp black pepper
- Juice of 1/2 lemon
- 2 tbsp chopped fresh cilantro or parsley
- Optional: plain yogurt, extra harissa, lemon wedges, more herbs
Do This
- 1. Warm olive oil in a medium pot over medium heat. Sauté onion and carrots for 6 to 8 minutes until softened.
- 2. Add garlic, cumin, coriander, cinnamon, and turmeric. Cook 1 minute, stirring, until fragrant. Stir in tomato paste.
- 3. Add rinsed red lentils, canned tomatoes, broth, and water. Season with salt and pepper and bring to a boil.
- 4. Reduce to a gentle simmer, cover partially, and cook 20 to 25 minutes, stirring occasionally, until lentils are tender and soup is slightly thickened.
- 5. Stir in harissa, lemon juice, and chopped herbs. Simmer 2 to 3 minutes more. Taste and adjust seasoning and heat level.
- 6. For a creamier texture, lightly mash some lentils or blend part of the soup. Serve hot with yogurt, extra herbs, lemon wedges, and bread if you like.
Why You’ll Love This Recipe
- Deeply aromatic with classic Moroccan-inspired spices like cumin, coriander, and cinnamon.
- Uses pantry-friendly red lentils that cook quickly for a satisfying weeknight meal.
- One-pot, naturally vegetarian, and easy to adapt for vegan or gluten-free diets.
- Perfect for meal prep and even more flavorful the next day.
Grocery List
- Produce: 1 large onion, 2 medium carrots, 3 garlic cloves, 1 lemon, small bunch cilantro or flat-leaf parsley
- Dairy: Plain yogurt or labneh (optional for serving)
- Pantry: Olive oil, dried red lentils, 1 can diced or crushed tomatoes (14.5 oz / 400 g), tomato paste, vegetable broth, ground cumin, ground coriander, ground cinnamon, ground turmeric (optional), harissa paste, fine sea salt, black pepper
Full Ingredients
For the Moroccan-Inspired Lentil Soup
- 2 tbsp olive oil
- 1 large yellow onion, finely chopped (about 1 1/2 cups)
- 2 medium carrots, diced small (about 1 cup)
- 3 garlic cloves, minced
- 1 1/2 tsp ground cumin
- 1 1/2 tsp ground coriander
- 1/2 tsp ground cinnamon
- 1 tsp ground turmeric (optional but recommended)
- 1 tbsp tomato paste
- 1 cup dried red lentils, picked over and rinsed
- 1 can (14.5 oz / 400 g) diced or crushed tomatoes with juices
- 4 cups low-sodium vegetable broth (or chicken broth, if not vegetarian)
- 1 cup water (plus more as needed to adjust thickness)
- 1 to 1 1/2 tsp harissa paste, to taste
- 1 tsp fine sea salt, plus more to taste
- 1/4 tsp freshly ground black pepper
- Juice of 1/2 lemon (about 1 tbsp), plus extra wedges for serving
- 2 tbsp chopped fresh cilantro or flat-leaf parsley, plus extra for garnish
For Serving (Optional but Delicious)
- Plain yogurt or labneh, for swirling on top
- Extra harissa paste, for added heat
- Lemon wedges
- Extra chopped fresh cilantro or parsley
- Warm crusty bread, pita, or flatbread
Step-by-Step Instructions
Step 1: Prep your ingredients
Peel and finely chop the onion. Peel and dice the carrots into small, even pieces so they cook at the same speed as the lentils. Mince the garlic. Rinse the red lentils under cool running water in a fine mesh strainer until the water runs mostly clear; this helps remove excess starch and keeps the soup from getting overly thick or pasty.
Measure out your spices (cumin, coriander, cinnamon, and turmeric if using) into a small bowl so they are ready to go. Open the can of tomatoes and have the broth and water on standby. This bit of prep makes the cooking process smooth and easy.
Step 2: Soften the aromatics
In a medium to large heavy-bottomed pot or Dutch oven, heat the olive oil over medium heat. Add the chopped onion and diced carrots. Cook, stirring occasionally, for 6 to 8 minutes, until the onions are translucent and the carrots have started to soften. You want gentle sizzling, not browning, so adjust the heat if needed.
Sprinkle in a pinch of salt while the vegetables cook; this helps draw out moisture and builds flavor from the beginning.
Step 3: Bloom the spices and tomato paste
Add the minced garlic to the pot and cook for 30 seconds, stirring constantly, until fragrant. Then add the ground cumin, ground coriander, ground cinnamon, and ground turmeric (if using). Stir for about 1 minute. This step, called blooming, wakes up the spices and gives the soup a deeper, more complex flavor.
Stir in the tomato paste and cook for another 1 to 2 minutes. The tomato paste should darken slightly in color and smell sweet and rich, which means the raw taste has cooked off.
Step 4: Add lentils and liquids
Add the rinsed red lentils to the pot and stir to coat them in the spiced vegetable mixture. Pour in the canned tomatoes with their juices, the vegetable broth, and 1 cup of water. Stir well, scraping up any bits stuck to the bottom of the pot.
Season with 1 teaspoon of fine sea salt and the black pepper. Increase the heat to medium-high and bring the mixture up to a gentle boil.
Step 5: Simmer until tender
Once the soup reaches a boil, reduce the heat to low or medium-low to maintain a steady simmer. Partially cover the pot with a lid, leaving a small gap for steam to escape. Simmer for 20 to 25 minutes, stirring occasionally, until the lentils are very soft and starting to break down and the carrots are fully tender.
If the soup becomes thicker than you like before the lentils are fully tender, stir in a splash of hot water or broth. Red lentils thicken as they cook, so it is normal for the soup to become heartier over time.
Step 6: Add harissa, lemon, and herbs
When the lentils are tender, stir in 1 teaspoon of harissa paste to start, along with the lemon juice and the chopped cilantro or parsley. Simmer for another 2 to 3 minutes so the flavors meld.
Taste the soup and adjust: add more salt if needed, more lemon juice for brightness, or an extra 1/2 teaspoon of harissa at a time if you prefer more heat. Harissa can vary in spiciness, so build the heat gradually.
Step 7: Adjust texture and serve
For a slightly creamier, restaurant-style texture, use the back of a spoon or a potato masher to gently mash some of the lentils against the side of the pot. Alternatively, blend about 1 to 2 cups of the soup with an immersion blender or in a regular blender, then return it to the pot. Add a little extra hot water or broth if you prefer a looser, more brothy soup.
Ladle the soup into warm bowls. Garnish with a swirl of plain yogurt or labneh, a drizzle of olive oil or extra harissa, and a sprinkle of fresh herbs. Serve with lemon wedges on the side and warm bread for dipping.
Pro Tips
- Rinse the lentils well: This removes excess starch and helps the soup stay silky rather than gluey.
- Bloom spices in oil: Cooking the spices briefly in oil before adding liquid unlocks a deeper, warmer flavor that makes the soup taste slow-simmered.
- Control the heat with harissa: Different brands of harissa range from mild to very hot. Start small, taste, and add more gradually.
- Adjust thickness at the end: If the soup thickens as it rests, simply stir in a bit of hot water or broth just before serving.
- Brighten before serving: Always taste and add a squeeze of fresh lemon at the end; the acidity makes the spices and tomato sing.
Variations
- Chunky vegetable version: Add 1 diced red bell pepper and 1 diced celery stalk along with the carrots and onion for extra texture and sweetness.
- Creamier coconut twist: Replace 1 cup of the broth with 1 cup of full-fat coconut milk for a richer, slightly sweet soup that still works well with the Moroccan-inspired spices.
- Protein boost: Stir in 1 to 2 cups of cooked shredded chicken or chickpeas during the last 5 minutes of simmering for a heartier, protein-packed meal.
Storage & Make-Ahead
Let the soup cool to room temperature, then transfer it to airtight containers. Store in the refrigerator for up to 4 days. The flavors deepen and improve as it sits, making it an excellent make-ahead option. The soup will thicken in the fridge; thin it with a splash of water or broth as you reheat it gently on the stovetop over medium-low heat, stirring occasionally.
For longer storage, freeze the soup in freezer-safe containers or zip-top bags (leave a little space at the top for expansion) for up to 3 months. Thaw overnight in the refrigerator or defrost in the microwave, then reheat on the stovetop. Add fresh lemon juice and herbs just before serving to refresh the flavors.
Nutrition (per serving)
Approximate values for 1 of 4 servings (without toppings): about 280 to 320 calories, 14 to 18 g protein, 6 to 9 g fat, 45 to 50 g carbohydrates, 10 to 12 g dietary fiber, and low in saturated fat. Sodium will vary depending on your broth and added salt. Toppings like yogurt or extra olive oil will add some additional calories and fat.
