Moroccan Lentil Soup

As I was planning this week's menu, I wanted to make a pot of Moroccan Lentil Soup for the week. Unfortunately, I realized I forgot to buy lentils at the store. Usually, I buy Trader Joe's steamed lentils in a package or buy dry lentils and prepare my own. 

Instead of going to the grocery store for the second time, I created a short cut which saved me a trip to the store. 

Often, I buy  Dr. McDougall's Right Foods Lower-Sodium Lentil Soup to keep in the pantry for a quick lunch or dinner. Today, however, I used a carton of the lentil soup to make my Moroccan lentil soup recipe. 

Whenever I find a shortcut worthy of sharing, I shout it from the rooftop, and this shortcut is worth sharing. 

What is Moroccan Lentil Soup?

Also called Harira, Moroccan soup is made from various vegetables with lentils, chickpeas, and various spices. As a result, the spices sauteed into the onions and garlic enhance the soup while it simmers. 

During winter months, in Morocco, the smallest, most unassuming street-side cafés set up to serve a warming bowl with a cup of mint tea around 6 PM as locals make their way home from work.

Once prepared, harira is served piping hot in a bowl, and, unlike other Moroccan dishes that are consumed with the hands, a wooden spoon is traditionally used to slurp up the soup. Despite a blend of spices including cilantro, cumin, cinnamon, turmeric, and ginger, locals may add a squeeze of lemon for a bit of zest!

What ingredients are in Moroccan Lentil Soup?

• Garlic
• White onion
• Carrots
• Potatoes
• Dr. McDougall Lentil Soup
• Crushed tomatoes
• Chickpeas
• Cinnamon
• Cumin
• Salt
• Red Pepper Flakes
• Fresh Ginger
• Curry Powder
• Vegetable Broth 
• Vegan Plain Yogurt (garnish optional)
• Mint Leaves (garnish optional) 

It's all about the spices in Moroccan Lentil Soup.

To get the deepest flavor, saute the onions, garlic, and spices together. As the onions sweat, they absorb the combination of spices. 

Then, add the crushed tomatoes, Dr. McDougall's Lentil Soup, and remaining ingredients. 

Once the chopped carrots and potatoes are added, be sure to add the vegetable broth and bring it to a boil. 

Next, reduce the temperature to simmer and cook uncovered for 30 minutes until the carrots and potatoes are cooked through. 

To make sure the soup is done, test a piece of potato and carrot, and then it's time to eat! 

Not only is this soup easy to make, but it also freezes well, if indeed it lasts that long. 

For those who like it a little spicy, serve with red pepper flakes on the side. 

As an added tasty option, dollop with Vegan Sour Cream, and sprinkle with cinnamon and add a couple of mint leaves. The freshness is amazing! 

Do you love healthy vegan soups? Give these soups a try! 

• Vegan Tortilla Soup
• Miso Soup Recipe
• Vegan Cream of Broccoli Soup\
• Pasta Fagioli Soup
• Wild Rice Soup with Mushrooms
• Vegetable Soup with Beans
• Hungarian Mushroom Soup
• Creamy Vegetable Soup
• Cauliflower Potato Soup

Yield: 6 servings

Moroccan Lentil Soup

Prep Time: 10 minutes

Cook Time: 30 minutes

Total Time: 40 minutes

Slightly spicy, Moroccan Lentil Soup is a deeply flavored soup full of chickpeas, vegetables, and lentils in a tomato-based broth. Top with vegan sour cream a sprinkle of cinnamon and mint leaves.

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Ingredients

Moroccan Soup

• 3 cloves garlic, minced
• 1 cup white onion, diced
• 2 Carrots, sliced
• 2 baking potatoes, peeled and chopped into bite-sized pieces
• 1 18.2 ounces carton of Dr. McDougall Lentil Soup
• 1 15 ounces can crushed tomatoes
• 1 15 ounces can chickpeas. rinsed and drained
• 1 teaspoon cinnamon
• 1 teaspoon cumin
• 1 teaspoon salt
• 1/2 teaspoon red pepper flakes
• 1/2 teaspoons fresh ginger, minced
• 1/8 teaspoon curry powder
• 4 cups vegetable broth 
• 1 teaspoon turmeric 

Garnish (optional)

• 1/4 cup vegan plain yogurt
• Additional cinnamon
• 10 mint leaves

Instructions

1. In a soup pot, saute garlic, onions, and spices until onions are translucent.
2. If the onions and garlic begin to stick, add a small amount of water to the vegetable broth.
3. Cook until the spices are combined and absorbed into the onions.
4. Now, add the crushed tomatoes, chickpeas, carrots, and potatoes.
5. Stir to combine.
6. Add the vegetable, stir, and bring the mixture to a boil.
7. Next, reduce to simmer and cook uncovered for 30 minutes or until the potatoes and carrots soften.
8. Check to make sure the soup is done by tasting a piece of carrot and potato.
9. Ladle into bowls
10. Top with a dollop of vegan sour cream, a sprinkle of cinnamon, and a couple of mint leaves.

Recommended Products

As an Amazon Associate and member of other affiliate programs, I earn from qualifying purchases.

• 
  Goya Chick Peas 15.5 Oz | Garbanzos 439g (PACK OF 04)
• 
  Cento Crushed Tomatoes, 15 Ounce (Pack of 12)
• 
  Morton & Bassett Curry Powder, 2.1-Ounce jar
• 
  McCormick Gourmet Organic Ground Cumin, 1.5 oz
• 
  Simply Organic Turmeric Root Ground Certified Organic, 2.38 oz Container
• 
  Dr. McDougall's Right Foods Lower Sodium Lentil Soup, 18 Ounce (Pack of 6) Vegan, Gluten-Free, Non-GMO, No Added Oil, Paper Cartons From Certified Sustainably-Managed Forests

Nutrition Information

Yield

6 servings

Serving Size

1
Amount Per Serving Calories 151Total Fat 1gSaturated Fat 0gTrans Fat 0gUnsaturated Fat 1gCholesterol 1mgSodium 352mgCarbohydrates 33gFiber 9gSugar 10gProtein 9g

Nutrition facts may not be 100% accurate.

Did you make this recipe?

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Kathy Carmichael

Hi! My name is Kathy, I am a retired high school English teacher & vegan enthusiast and blogger. My entire blog is fully plant-based vegan. I truly believe what we eat & how we live determines our health & the preservation of our planet! 🙂

www.kathysvegankitchen.com/about-me