Moroccan Lentil Soup

Moroccan Lentil Soup

15 Reviews
From: EatingWell Magazine, January/February 2013

Like most soups, this healthy Moroccan lentil soup recipe gets better with time, so make it a day ahead if you can—or try our easy slow cooker/crock pot recipe variation.

Ingredients 12 servings

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Original recipe yields 12 servings
Nutrition per serving may change if servings are adjusted.
  • 2 teaspoons extra-virgin olive oil
  • 2 cups chopped onions
  • 2 cups chopped carrots
  • 4 cloves garlic, minced
  • 1 teaspoon ground cumin
  • 1 teaspoon ground coriander
  • 1 teaspoon ground turmeric
  • ¼ teaspoon ground cinnamon
  • ¼ teaspoon ground pepper
  • 6 cups vegetable broth or reduced-sodium chicken broth
  • 2 cups water
  • 3 cups chopped cauliflower (about ½ medium)
  • 1¾ cups lentils
  • 1 28-ounce can diced tomatoes
  • 2 tablespoons tomato paste
  • 4 cups chopped fresh spinach or one 10-ounce package frozen chopped spinach, thawed
  • ½ cup chopped fresh cilantro
  • 2 tablespoons lemon juice


  • Active

  • Ready In

  1. Heat oil in a soup pot or Dutch oven over medium heat; add onions and carrots and cook, stirring occasionally, until softened, about 10 minutes. Stir in garlic and cook for 30 seconds. Add cumin, coriander, turmeric, cinnamon and pepper; cook, stirring, until fragrant, about 1 minute.
  2. Add broth, water, cauliflower, lentils, tomatoes and tomato paste; bring to a boil. Reduce heat and simmer, partially covered, stirring occasionally, until the lentils are tender but not mushy, 45 to 55
  3. minutes. Stir in spinach and cook until wilted, 5 minutes.
  4. Just before serving, stir in cilantro and lemon juice.
  • Make Ahead Tip: Prepare through Step 2 and refrigerate for up to 3 days or freeze for up to 6 months; stir in cilantro and lemon juice just before serving.

Nutrition information

  • Serving size: about 1¼ cups
  • Per serving: 151 calories; 2 g fat(0 g sat); 9 g fiber; 27 g carbohydrates; 9 g protein; 187 mcg folate; 0 mg cholesterol; 7 g sugars; 0 g added sugars; 4,985 IU vitamin A; 27 mg vitamin C; 74 mg calcium; 4 mg iron; 599 mg sodium; 684 mg potassium
  • Nutrition Bonus: Vitamin A (100% daily value), Folate (47% dv), Vitamin C (45% dv), Iron (22% dv)
  • Carbohydrate Servings: 2
  • Exchanges: 1 starch, 2 vegetable, ½ lean meat

Reviews 15

October 06, 2017
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By: kdg
I made this soup exactly as written and it was lovely. It makes a lot so I will try freezing some. I added salt at The table, but you wouldn't have to. I love Moroccan spices. If you like a kick, add 1/4 teaspoon or so of cayenne.
August 22, 2015
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By: EatingWell User
Really Tasty I made this without the tomato, tomato paste, spinich, cilantro, or lemmon juice (because I didn't have it and I'm not a huge fan of tomato's in my soup anyway) but it didn't matter! This is a really healthy (clean), high protein and good fiber, yummy soup! And it's vegitarian, I used the No-chicken broth from Imagine. I used up my precut veggies I had leftover. Pros: healthy, hearty, good fiber, high protein
August 12, 2015
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By: EatingWell User
yum! As a variation, I tried adding a Harissa spiced lamb sausage instead of the cauliflower to make it a little heartier . Equally yummy .The lemon juice at the end is essential for both recipes. Pros: Great simple Mediterranean recipe.
January 03, 2015
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By: EatingWell User
I like my spicy food spicy and thought it fell a little short. I added more curry powder, salt, and pepper for this first attempt. Other than that it was good as I've made lentil soups before that have tasted awful. Great soup with a little tweaking. Pros: Very hearty soup Cons: A little bland, needed more salt and spice.
October 13, 2014
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By: EatingWell User
I added 1 teas of a good imported curry, chopped kale, and sprinkled chopped salted peanuts when serving. It is think with red lentil and has a lovely taste. I think the curry did it. Darla Rae Duffy
December 21, 2013
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By: KaytiQue
Forgiving and delicious recipe! I love this recipe! I find it straightforward to make, beautifully fragrant, and truly delicious. I love that I already have most of the ingredients in my cupboard (huge plus!) and there's not too much chopping or prep work. I have messed around with the ingredients based on what I have available, and it hasn't turned out badly yet. My favourite part is that I can add more lentils to make it thicker and freeze in containers for weekday lunches. Pros: Straightforward, simple ingredients, can be modified to your tastes, freezes well, can be a meal
November 24, 2013
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By: Kris
Really good!
July 27, 2013
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By: EatingWell User
Excellent meal soup I didn't pay attention when I added a 1 lbs bag of lentils to the pan. When I read the label I realized that this was equal to 3.5 cups. It turned out to a great meal soup. I also mixed the zest of the lemon with the cilantro. This is a very nice soup to add to my list of favorites. Pros: Forgiving to modifications of the recipe
June 05, 2013
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By: EatingWell User
Slow cooker and some substitutions I did this in the slow cooker and substituted some of the spices, used kale instead of spinach, increased the carrots and onions and omitted the cauliflower (didn't have any) and got a delicious stew. For the spices, I used more freshly ground coriander than was advised, I increased it to two teaspoons. I used the cinnamon and ground pepper as advised, but no turmeric or cumin. Instead I used about a tablespoon of fresh, minced ginger and a 1/4 teaspoon allspice, and a dash of cayenne pepper. These gave it more of an Ethiopian flavor. I reduced the liquid by two cups and the stew is not very liquid-y. I could have kept those 2 cups, but the stew is very, very tasty anyway. I only used a 14 oz can of tomatoes. I used tomato paste but accidentally had bought tomato paste with pesto in it (garlic, basil, oregano). I used it anyway. I used 4 cups chopped fresh kale instead of spinach, and no cauliflower. I cooked the onions and carrots and garlic and spices as directed before putting them in the slow cooker pot with everything else, including the kale and lemon juice. Then I left it in the fridge overnight, then put it in the slowcooker on low for 8 hours. But it probably only needed about 4-5 hours on low. It's delicious. I would make it again, maybe trying the actual recipe! Pros: easy, healthy, spicy, filling, fragrant, vegetarian Cons: none!
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