Looking for a quick and healthy soup recipe? This Moroccan Carrot and Lentil Soup is easy to make and full of flavor, making it a perfect weeknight dinner recipe. Cinnamon, ginger, cumin and coriander are rich spices typical of Morocco and its neighboring countries which comprise the Maghreb region – where Africa, Europe and the Middle East meet. This comforting soup stores well and tastes amazing the next day. I like to double the recipe during Sunday meal prep and enjoy it for lunch throughout the week. Bonus that it’s a freezer friendly recipe. Serve with a side salad or warm bread for a filling winter meal.
Moroccan Carrot and Lentil Soup
You can’t beat a healthy bowl of Moroccan Carrot and Lentil Soup on a chilly evening. Warm spices like garam masala, cinnamon, cumin and coriander and the addition of fresh ginger come together beautifully in this hearty vegetarian soup recipe that tastes like it’s been slow simmered for hours but comes together in less than 45 minutes.
- Total Time: 40 mins
- Yield: 4 1x
Ingredients
- 2 teaspoons extra virgin olive oil
- 1/2 cup onion, diced (about 1 small onion)
- 3 garlic cloves, minced
- 2 tablespoons fresh ginger, minced (or ginger paste)
- 3 cups carrots, diced (about 5 medium carrots)
- 1/2 cup celery stalks, sliced (about 2 celery stalks)
- 1 tablespoon garam masala
- 1 1/4 teaspoon ground cinnamon
- 1/2 teaspoon ground cumin
- 1/2 teaspoon ground coriander
- 4 cups broth of choice
- 1 14.5–ounce can diced tomatoes
- 3/4 cup red lentils, sorted, rinsed and drained
- Cilantro, for garnish (optional)
- Salt and pepper to taste
Instructions
- Over medium heat, saute onions in extra virgin olive oil until translucent. Add garlic and ginger and saute until fragrant, about 30 seconds. Add the next six ingredients (through coriander) and saute until fragrant and spices coat vegetables, about 30 seconds.
- Stir in the next three ingredients (through lentils) and bring to a boil. Reduce heat, cover and simmer for 20-25 minutes or until lentils and carrots are cooked through.
- Use an immersion blender (low setting) to puree the soup to your desired consistency. I prefer to leave about a quarter of the soup chunky. If you don’t have an immersion blender, let the soup cool for 5-10 minutes then use a traditional blender to puree the soup in several small batches.
- Garnish with cilantro, if desired, and drizzle with extra virgin olive oil. Enjoy!
Notes
- Shave minutes off of the total time by preparing the ingredients the night before.
- Fresh ginger is key here, but if you can’t find it or aren’t used to cooking with it you may find ginger paste in the refrigerated herb section of your grocery store. Use 1 teaspoon of ground ginger in a pinch.
- Prep Time: 10 mins.
- Cook Time: 30 mins.
- Category: Soups + Stews
- Method: Stovetop
- Cuisine: Moroccan
Keywords: lentil and carrot soup, freezer friendly recipe, healthy soup recipe, weeknight dinner recipe, vegetarian soup recipe, comforting soup
