Moroccan Carrot Red Lentil Soup

Why You’ll Love This Recipe

This Moroccan Carrot Red Lentil Soup is a wonderful balance of sweet, savory, and slightly spicy flavors. The carrots add natural sweetness and color, while the red lentils provide a protein-packed base that makes the soup filling and satisfying. The Moroccan spice blend creates a unique and aromatic flavor profile that is both warming and comforting. Plus, this soup is easy to make, vegan, and gluten-free, making it a perfect option for anyone with dietary restrictions. It’s the kind of dish that not only nourishes the body but also delights the senses.

Ingredients

• 1 tablespoon olive oil
• 1 medium onion, chopped
• 2 garlic cloves, minced
• 1 tablespoon ground cumin
• 1 teaspoon ground coriander
• 1/2 teaspoon ground cinnamon
• 1/2 teaspoon ground ginger
• 4 medium carrots, peeled and chopped
• 1 cup red lentils, rinsed
• 1 can (14.5 oz) diced tomatoes
• 4 cups vegetable broth (or water)
• Salt and pepper, to taste
• Juice of 1 lemon (optional, for added brightness)
• Fresh cilantro or parsley, for garnish (optional)

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

Directions

1. Sauté the Onion and Garlic: Heat the olive oil in a large pot over medium heat. Add the chopped onion and sauté for 5-7 minutes, or until the onion is softened and translucent. Add the minced garlic and cook for an additional 1-2 minutes until fragrant.
2. Add the Spices: Stir in the cumin, coriander, cinnamon, and ginger. Cook for 1-2 minutes, allowing the spices to bloom and become fragrant.
3. Add Carrots, Lentils, and Tomatoes: Add the chopped carrots, rinsed red lentils, and diced tomatoes (with juices) to the pot. Stir to combine with the spices.
4. Add the Broth: Pour in the vegetable broth (or water) and bring the mixture to a boil. Once boiling, reduce the heat to low and let it simmer, uncovered, for 25-30 minutes, or until the lentils are tender and the carrots are cooked through.
5. Blend the Soup (Optional): If you prefer a smoother texture, use an immersion blender to puree the soup directly in the pot, or transfer half of the soup to a blender and blend until smooth. Alternatively, leave it chunky for a more rustic texture.
6. Season and Add Lemon Juice: Taste the soup and season with salt and pepper as needed. Stir in the fresh lemon juice for added brightness and flavor.
7. Serve: Ladle the soup into bowls and garnish with fresh cilantro or parsley. Serve warm.

Servings and Timing

• Servings: 4-6 servings
• Prep time: 10 minutes
• Cook time: 30-35 minutes
• Total time: 40-45 minutes

Variations

• Add More Vegetables: You can add other vegetables such as sweet potatoes, zucchini, or bell peppers for added texture and nutrition. Simply chop them and add them along with the carrots.
• Spicy Version: Add a pinch of cayenne pepper or chili flakes to give the soup some heat. You can adjust the amount to suit your spice tolerance.
• Creamy Version: For a creamier texture, you can stir in a can of coconut milk or a few tablespoons of plant-based yogurt toward the end of cooking.
• Add Protein: If you’d like to increase the protein content, try adding cooked chickpeas or shredded chicken to the soup. Just stir them in during the last few minutes of cooking to heat through.
• Make it Sweet: For a hint of sweetness, stir in a handful of raisins or dates while the soup simmers.

Storage/Reheating

• Storage: Store leftovers in an airtight container in the refrigerator for up to 4 days. The soup’s flavor will continue to develop and improve as it sits.
• Freezing: This soup freezes well. Let it cool completely before transferring it to a freezer-safe container. It can be frozen for up to 3 months. Thaw overnight in the fridge and reheat on the stovetop when ready to serve.
• Reheating: Reheat the soup on the stovetop over medium heat until warm. Add a splash of water or broth if it becomes too thick after storing or freezing.

FAQs

Can I make this soup in a slow cooker?

Yes! To make this soup in a slow cooker, sauté the onions and garlic in a separate pan first. Then transfer them to the slow cooker, along with the spices, carrots, lentils, tomatoes, and vegetable broth. Cook on low for 6-7 hours or on high for 3-4 hours, until the lentils and carrots are tender.

Can I use yellow or green lentils instead of red lentils?

Yes, you can use yellow or green lentils instead of red lentils, but the cooking time may vary slightly. Red lentils cook faster and tend to break down into a smoother texture, whereas yellow or green lentils hold their shape better.

Can I make this soup spicier?

Yes, you can increase the spice level by adding cayenne pepper, chili flakes, or even a fresh chopped chili. Adjust according to your preference.

Can I make this soup in advance?

Yes, this soup is perfect for making ahead. It stores well in the fridge and tastes even better the next day as the flavors meld together.

Can I use fresh tomatoes instead of canned tomatoes?

Yes, you can use fresh tomatoes instead of canned, but you may need to add a little extra water or broth to achieve the desired consistency. You’ll also need to peel and chop the tomatoes before adding them to the soup.

Is this soup vegan and gluten-free?

Yes, this Moroccan Carrot Red Lentil Soup is both vegan and gluten-free, making it an ideal choice for those with dietary restrictions.

Can I add more spices to this soup?

Absolutely! You can adjust the spices to your liking. If you enjoy bold flavors, try adding a bit of turmeric, smoked paprika, or a dash of cumin powder for extra depth.

How do I know when the lentils are done?

The lentils should be tender and soft but not mushy. If they’re not quite done after the simmering time, continue cooking for an additional 5-10 minutes.

Conclusion

Moroccan Carrot Red Lentil Soup is a hearty, flavorful, and nutritious dish that’s perfect for any time of year. With its combination of earthy lentils, sweet carrots, and aromatic Moroccan spices, this soup is both satisfying and comforting. Easy to make and full of vibrant flavors, it’s the perfect meal to enjoy with family and friends. Whether you’re making it for a cozy dinner or a meal prep option, this soup will warm you up and leave you feeling nourished and satisfied!

Moroccan Carrot Red Lentil Soup

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Turkey Lentil Soup is a hearty, nutritious dish combining lean turkey, protein-packed lentils, and vegetables in a flavorful broth, perfect for a cozy, filling meal.

• Author: Laura
• Prep Time: 10 minutes
• Cook Time: 40-45 minutes
• Total Time: 50-55 minutes
• Yield: 6-8 servings
• Category: Soup
• Method: Stovetop
• Cuisine: American

Ingredients

1. 1 lb ground turkey (or turkey breast, chopped)
2. 1 cup dried lentils, rinsed
3. 1 medium onion, chopped
4. 2 carrots, diced
5. 2 celery stalks, diced
6. 3 cloves garlic, minced
7. 1 can (14.5 oz) diced tomatoes
8. 6 cups low-sodium chicken or vegetable broth
9. 1 teaspoon ground cumin
10. 1 teaspoon ground turmeric
11. 1/2 teaspoon ground cinnamon (optional)
12. 1 teaspoon dried thyme
13. 1 bay leaf
14. Salt and pepper, to taste
15. 1 tablespoon olive oil
16. 1 tablespoon fresh lemon juice (optional, for added brightness)
17. Fresh parsley or cilantro, for garnish (optional)

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Instructions

In a large pot or Dutch oven, heat olive oil over medium heat. Add chopped onion, carrots, and celery. Sauté for 5-7 minutes until softened.

1. Add minced garlic, cumin, turmeric, cinnamon (if using), and dried thyme. Cook for another 1-2 minutes until fragrant.
2. Add ground turkey, cooking and breaking it up until browned and cooked through, about 5-7 minutes. Season with salt and pepper.
3. Pour in the broth, diced tomatoes (with juices), lentils, and bay leaf. Stir to combine and bring to a simmer.
4. Reduce heat to low, cover, and simmer for 30-40 minutes until lentils are tender. Add additional broth or water if soup becomes too thick.
5. Once lentils are cooked, remove the bay leaf. Adjust seasoning with salt, pepper, or spices, and add fresh lemon juice if desired.
6. Serve hot, garnished with fresh parsley or cilantro.

Notes

1. For a spicier version, add cayenne pepper, chili flakes, or a chopped jalapeño.
2. Use ground chicken or diced turkey breast as a leaner protein option.
3. To make it vegetarian, omit the turkey and add extra lentils or vegetables like zucchini, sweet potatoes, or mushrooms.
4. For a creamier texture, add 1/2 cup of coconut milk at the end of cooking.

Nutrition

• Serving Size: 1 serving
• Calories: 300
• Sugar: 7g
• Sodium: 650mg
• Fat: 9g
• Saturated Fat: 2g
• Unsaturated Fat: 6g
• Trans Fat: 0g
• Carbohydrates: 35g
• Fiber: 12g
• Protein: 25g
• Cholesterol: 60mg