Moroccan Lentil Soup

Moroccan Lentil Soup

16 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 16

December 10, 2018
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By: euppstrom
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.
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
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