Moroccan Lentil Soup

You’re going to love this spicy, warm and hearty Moroccan Lentil Soup with Harissa during the cold fall and winter months! It’s made in one pot for easy preparation and clean up, and it’s packed with big bold flavors. All for 300 calories, with 14 grams of plant-based protein!

From October through May, I’m practically always down for a big bowl of soup. To me, there’s nothing better than throwing a bunch of ingredients in a pot and ending up with one delicious and simple recipe that I can eat all week long. And I LOVE a good lentil soup.

If I see lentil soup on a menu, I will undoubtedly order it. As a matter of fact, this recipe is inspired by a Moroccan restaurant in the East Village of Manhattan, called Cafe Mogador. My husband and I went there on one of our first dates, and we continue to make the long trek down there whenever we want a special meal. Before visiting this cafe, I had never tried Moroccan food, but I was sold upon first bite. The food is so simple and homey, and it contains bold flavors, like harissa, cumin, and cinnamon.

What is harissa?

If you’ve never tried harissa before, be warned that it’s spicy. As a matter of fact, this soup has a little kick to it, but that’s what brings out the magnificent flavors. Harissa is a spicy chili paste, which usually also has garlic, olive oil and spices, like cumin, coriander, caraway and mint.

It’s used in Middle Easter and North African Cooking. Harissa pairs really well with other everyday spices, like cumin and cinnamon. The spiciness actually brings out the other flavors, making the soup taste really robust and complicated (even though it isn’t).

Why are lentils good for you?

If I had to choose a favorite plant-based protein, lentils would be really high on the list. With 9 grams of protein in half a cup of cooked lentils, they offer more protein than many other beans and legumes. Plus, lentils are loaded with other good-for-you nutrients, like iron, folate and fiber. [See the list of plant-based sources of iron here.]

Not to mention that lentils are EXTREMELY affordable. According to data from The Bureau of Labor Statistics, the average cost for a serving of lentils is just $0.10. You can’t even get gum for a dime anymore! Compare that to $1.49 for a serving of beef or $0.63 for a serving of chicken, and lentils are a complete steal!

One-pot meal

 The last amazing thing about this recipe is that you can make it all in one pot! First, you brown the veggies, then add spices, then lentils. Simmer for 40 minutes and enjoy!

The recipe is completely vegan, but I topped it with some Greek yogurt to balance out the spiciness. If you’re vegan, feel free to omit that topping. Grab a whole wheat pita and dive straight in!

Moroccan Lentil Soup

Course Main Course
Keyword lentil soup
Prep Time 10 minutes
Cook Time 45 minutes
Total Time 55 minutes
Servings 3 servings
Calories 300 kcal
Author Natalie Rizzo, MS, RD

Ingredients

  • 1 tablespoon vegetable oil
  • 1/2 white onion chopped
  • 3 carrots peeled and chopped
  • 1 plum tomato chopped
  • 2 cloves garlic minced
  • 2 teaspoon harissa paste
  • 1 teaspoon cinnamon
  • 1/2 teaspoon cumin
  • 1 teaspoon salt
  • 1 tablespoon chopped parsley
  • 1 cup green lentils
  • 3 1/2 cups vegetable stock
  • 1 cup water

Optional toppings

  • 1/4 cup plain Greek yogurt
  • 1 tablespoon fresh parsley or cilantro, chopped

Instructions

  1. Heat a large soup pot over medium high heat. Add the oil, onion, carrots, tomato and garlic and cook for 3-4 minutes or until fragrant.
  2. Add the harissa, cinnamon, cumin, salt and parsley to the pan. Cook for another 1-2 minutes.
  3. Add the lentils, vegetable stock and water to the pot and bring to a boil. Once it reaches a boil, reduce the heat and simmer for about 40 minutes. Season with salt and pepper to taste.

  4. (Optional) Top each bowl with a tablespoon of Greek yogurt and a sprinkle of fresh parsley.

Recipe Notes

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You're going to love this spicy, warm and hearty Moroccan Lentil Soup with Harissa during the cold fall and winter months! It's made in one pot for easy preparation and clean up, and it's packed with big bold flavors. All for 300 calories, with 14 grams of plant-based protein! #lentilsoup #moroccanlentilsoup #harissa #plantbasedprotein #vegansoup #veganrecipe #vegetariansoup #vegetarianrecipe

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18 Comments

  • Reply
    Charlotte
    February 20, 2018 at 10:35 am

    Can you freeze this soup?

    • Reply
      Natalie Rizzo, MS, RD
      February 20, 2018 at 10:36 am

      Absolutely. The lentils may get a little soft when you reheat, but it should still taste good. Just stick in the microwave or thaw in a saucepan!

  • Reply
    Shelly
    February 25, 2018 at 2:16 pm

    Do you use harissa paste or powder?

  • Reply
    Allison Wood
    March 22, 2018 at 10:10 am

    What are the toppings? I don’t see them listed.

    • Reply
      Natalie Rizzo, MS, RD
      March 22, 2018 at 10:16 am

      I added a dollop of plain Greek yogurt and parsley flakes. It would also be good with fresh chopped cilantro. I will add those to the recipe now. Thanks for your comment!

  • Reply
    Cathy
    September 16, 2018 at 8:10 am

    Can this be done in the crock pot?

    • Reply
      Natalie Rizzo, MS, RD
      September 16, 2018 at 1:50 pm

      I haven’t tried, so I can’t be 100% certain. But I think it would work. I would try it on low for 2-3 hours. If the liquid evaporates, just add a little bit more. Let me know if it works!

  • Reply
    Michael A. Orlando
    September 22, 2018 at 10:00 pm

    I like to try the recipe, But what is harissa paste an dwhere can i get it?

    • Reply
      Natalie Rizzo, MS, RD
      September 23, 2018 at 11:15 am

      Harissa is a spicy chili paste. You can find it in the cultural aisle of most supermarkets and Trader Joe’s has also started selling it recently.

  • Reply
    Lindsey
    October 9, 2018 at 3:31 pm

    Love the Moroccan flavors in this lentil soup – totally elevates one of my favorite soups!

  • Reply
    Tawnie Kroll
    October 9, 2018 at 5:24 pm

    mmm I love Harissa!! Pinning this so I can make next week!

  • Reply
    meme inge
    October 12, 2018 at 9:53 am

    I am obsessed with this soup! It has such great flavor!

  • Reply
    Liz Shaw
    October 14, 2018 at 3:16 pm

    Harissa is a seasoning from the goddesses. It’s amazing how professional and well-rounded this recipe tastes; it never gets old or boring!

  • Reply
    Lorie
    October 14, 2018 at 9:31 pm

    MMMMMM!!! My hubby won’t eat lentils, but that’s okay, I don’t have to share, ha!

  • Reply
    C Stanley
    November 12, 2018 at 12:37 pm

    This is a lovely food recipe, thank you for sharing it with us.

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