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.

Joyce Hendley
Source: EatingWell Magazine, January/February 2013


Recipe Summary

1 hr 30 mins


Ingredient Checklist


Instructions Checklist
  • 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.

  • 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 minutes. Stir in spinach and cook until wilted, 5 minutes.

  • Just before serving, stir in cilantro and lemon juice.


To make ahead: 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 Facts

151 calories; protein 9.3g 19% DV; carbohydrates 27.5g 9% DV; exchange other carbs 2; dietary fiber 9.4g 38% DV; sugars 6.8g; fat 1.5g 2% DV; saturated fat 0.2g 1% DV; cholesterolmg; vitamin a iu 4985.1IU 100% DV; vitamin c 27.4mg 46% DV; folate 187.4mcg 47% DV; calcium 73.8mg 7% DV; iron 3.8mg 21% DV; magnesium 53.9mg 19% DV; potassium 683.5mg 19% DV; sodium 599.3mg 24% DV; thiamin 0.6mg 57% DV.

Reviews (16)

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17 Ratings
  • 5 star values: 10
  • 4 star values: 6
  • 3 star values: 1
  • 2 star values: 0
  • 1 star values: 0
Rating: 4 stars
This ended up being tasty but there was a lot more than 30 min meal prep due to all the chopping. We almost tripled the spices and added some hot pepper (chipotle). Topped the bowls with some feta for a little more zing. Makes a lot!!! But we are happy to have leftovers! Quite hearty and tasty and worth the effort. Read More
Rating: 5 stars
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. Read More
Rating: 4 stars
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 Read More
Rating: 4 stars
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. Read More
Rating: 3 stars
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. Read More
Rating: 4 stars
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 Read More
Rating: 5 stars
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 Read More
Rating: 5 stars
Really good! Read More
Rating: 5 stars
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 Read More
Rating: 5 stars
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! Read More
Rating: 5 stars
I love this recipe The flavors are subtle. I have not liked many lentil recipes this one you hardly know lentils are there. I was a little reluctant to invite friends to share until I tried it I know they will love it. To think it will improve in a day is exciting. Pros: Tasty flavorful hearty. Only two teaspoons of oil. Cons: I cannot think of any. Read More
Rating: 5 stars
Substittued a lot bc my husband is hella difficult. Soup came out Epic. I altered this recipe a lot bc 1: my husband hates onions and 2: Idk why the hell one day he bought broccoli. Broccoli is the one vegetable I can't stand and my husband doesn't cook. So we're in the kitchen... me wtf? why do we have broccoli in our fridge? him ughh idk i was going to try and cook it. me it's been a week and its losing it's chlorophyll him could you cook it? me I hate broccoli of all our years dating married when have I ever made broccoli? him uhhhhhh me don't sweat it. I gots this brah. Alterations: -Substitute onions for leeks -Substitute cauliflower for broccoli and chopped it up in tiny 1 cubes or smaller. Go smaller if you could. Broccoli is bitter IMO and I was anticipating it to mess up the soup so chop that bad boy up so the broth can seep into its pores and conquer and armbar that broccoli taste. -Diced tomatoes I used canned fire-roasted. MUST Put the canned tomatoes in the last 30 mins or else youll over cook the flavor. -Siracha use about 1 tablespoon -Dilute the broth. I used only 2 chicken boullion cubes -I like sipping on the soup juices so I added an extra cup of water making it a total of 9c of water. -Triple on the spices if you're going to dilute the broth. I promise you won't miss the broth. Pros: Fragrant. TASTES AWESOME. Read More
Rating: 5 stars
Best slow cooker soup! I've made a lot of slow cooker vegetarian soups and this is the best that I've made so far. Pros: The soups has a wonderful flavor and keeps well in the freezer. Read More
Rating: 5 stars
fantastic-- easy and satisfying Have made this a few times. Am vegetarian and find this to be a hearty filling soup. Non vegetarians love this also. Sometimes add vegan sausage to the soup the second day to give it more a kick. Read More
Rating: 4 stars
Very good Easy to make tasted great I love soups so this is a keeper. Pros: Very easy Read More
Rating: 4 stars
Tastey Lovely recipe easy to put together and versatile. Doubled the spices for even more flavor but I did use water instead of chicken broth (thus the need for more spice to compensate). Served with rice which had the same spices as the soup. Added some sweet neem leaves - very good. Pros: Really easy to put together with satisfying results. Cons: Could use more spice. Read More