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    Home » Recipes » Lunch » Soup

    Moroccan Lentil Soup

    Published: Sep 18, 2018 · Updated: Jan 7, 2022 by Neil 8 Comments

    887 shares
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    Birds eye view of a large casserole pot of freshly made Moroccan lentil soup.
    Moroccan lentil soup is a delicious and easy red lentil vegan soup recipe. This hearty healthy soup is flavoured with the popular spices of Morocco.

    Moroccan lentil soup is a delicious and easy red lentil vegan soup recipe. This hearty healthy soup is flavoured with the popular spices of Morocco.

    Birds eye view of Moroccan lentil soup in casserole pot and served in a smaller dish at the front.

    I can see you asking "what is Moroccan Lentil Soup"?

    Well folks put quite simply Moroccan lentil soup is a comforting and filling healthy soup recipe. 

    In Morocco this lentil soup is known as "Harira".

    Harira is a traditional Moroccan soup made with dried pulses like lentils with tomato and other vegetables like chickpeas added.

    Here, the warm rich Moroccan spices of cumin, coriander, cinnamon and tumeric are paired together to create a perfectly flavoured authentic Moroccan lentil soup recipe. 

    Normally Harira might include chickpeas and is also traditionally cooked with lamb stock. My version here is vegetarian though and uses diced carrots instead. You could easily add in those chickpeas at the end if you wanted to.

    If you're looking for a meat based Moroccan soup then why not check out my Easy Moroccan Chicken Soup recipe?

    Anyway back to this Moroccan red lentil soup. It's not a hot spiced soup. No. It's a fragrant lightly spiced soup.

    Extremely easy to make and ready to serve in one hour, this excellent budget soup can serve up to 6 people.

    And if you're looking for an equally delicious Moroccan recipe as a diner option why not try out my Easy Moroccan chicken tagine with butternut squash recipe. No tagine needed!

    Moroccan lentil soup cooked in red casserole pot.

    Is It Healthy To Eat Lentil Soup?

    There are so many benefits of using lentils in your cooking. Especially in a lentil soup!

    Flavour wise on their own they're not up to much. But once you combine them with some spices and other vegetables, then they're brought to life.

    Lentils contain so many beneficial nutrients too. Like fibre, protein and vitamins and minerals.

    With having virtually no fat and being extremely low in calories, lentils are a fantastic food to assist with weight loss.

    The other great thing about them is that they are extremely filling and will leave you felling both full and satisfied after a meal.

    Just as this Moroccan lentil soup does.

    Moroccan Lentil soup served from red casserole pot into back serving dish ready to eat.

    I'm delighted to add this delicious Moroccan lentil soup to my huge selection of soup recipes.

    As I've mentioned before eating a soup every day for lunch instead of sandwiches helped me to lose weight and get back in shape.

    Why not give this soup a try today? There's plenty to go round and it's easily freezable too.

    Check out my list of other popular lentil soup recipes below that you might also like to try!

    Moroccan lentil soup cooked in large red casserole dish with smaller black bowl at the front with soup and spoon in it ready to be eaten.

    How To Make Moroccan Lentil Soup

    1. In a large pan over a medium heat gently heat the olive oil.
    2. Add the diced onion and sauté for about 2 minutes until softened then add the diced carrots and sauté together for a further 2 minutes.
    3. Add the spices stirring for another minute.
    4. Add the lentils, tomatoes and vegetable stock and stir to combine. Simmer on low heat for 20 minutes until the lentils are tender.
    5. Season to taste and serve with the coriander scattered over.

    Why This Moroccan Lentil Soup Is Good For You

    • There's only 258 calories per serving from this easy healthy moroccan red lentil soup.
    • You'll get 77% of your daily vitamin A requirement from each bowl.
    • And 31% of your daily Iron requirement from each bowl.
    • This soup is also protein packed as well as being vegan and gluten free.

    For This Moroccan Lentil Soup Recipe You May Need….

    The following links and any links in the recipe card below are affiliate links.

    This means that if you click on it and then buy that product, I’ll get a small commission (at no extra cost to you of course).

    If you do click through, then thanks for being a part of Neil’s Healthy Meals!

    This is the casserole pot I use. It's made of cast iron with a smooth enamel finish to reinforce durability and resistance.

    You'll see me using it in many of my recipes and recipe photographs.

    Hygienic and easy to clean there is no absorption of colours and tastes. It's ovenproof and suitable for all hob types.

    It also comes with a lifetime guarantee. You'll never need to buy another casserole pot after you buy this one!

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    Other Popular Lentil Soup Recipes For You To Try

    • Easy Scottish lentil soup is the authentic healthy red lentil soup from Scotland. This simple soup is filling, comforting and perfect for cold weather days!
    • Tomato and green lentil soup is a really rich and satisfying meal in itself. And because it’s so filling, you can be sure that you’ll not be tempted to reach for any unhealthy snacks after a bowl of this amazing soup!
    • Healthy carrot and lentil soup is a simple, tasty and filling bowl of deliciousness! Vegan and gluten free, it takes just a few budget ingredients and spices to create this hearty quick healthy soup!

    Moroccan lentil soup is a delicious and easy red lentil vegan soup recipe. This hearty healthy soup is flavoured with the popular spices of Morocco and is only 235 calories per serving! Click to Tweet

    Moroccan Lentil Soup Recipe

    Why not experiment with different combinations of spices other than those I've suggested in the recipe below?

    Also I love to taste the texture of the lentils. They easily break down on cooking. But if you wanted a smoother recipe you could blend it before you season and add your coriander.

    To freeze this soup it's best to allow it to cool completely first and then portion it into individual airtight containers. That way it's easy to take out and allow to defrost the night before you want to eat it.

    I’d love to hear what you think of my recipe in the comments below and please do rate my recipe 5* if you like it! 🙂

    Birds eye view of Moroccan lentil soup in casserole pot and served in a smaller dish at the front.
    Print Recipe Save Recipe Saved Recipe!
    5 from 4 votes

    Moroccan Lentil Soup Recipe

    Moroccan lentil soup is a delicious and easy red lentil vegan soup recipe. This hearty healthy soup is flavoured with the popular spices of Morocco.
    Prep Time20 mins
    Cook Time40 mins
    Total Time1 hr
    Course: Lunch
    Cuisine: Moroccan
    Servings: 6
    Calories: 258kcal
    Author: Neil

    The following links and any links in the recipe card below are affiliate links.

    This means that if you click on it and then buy that product I’ll get a small commission (at no extra cost to you of course).

    If you do click through then thanks for being a part of Neil’s Healthy Meals!

    Equipment

    • Casserole pot
    • Kitchen scale
    • Chopping board
    • Kitchen knives
    • Measuring spoons
    • Measuring jug
    • Wooden spoon
    • Soup ladle

    Ingredients

    • 1 tablespoon olive oil
    • 1 large onion finely diced
    • 2 medium carrots finely diced
    • 1.5 teaspoon ground cumin
    • 1.5 teaspoon coriander powder
    • Pinch of cinnamon
    • 0.5 teaspoon turmeric
    • 340 g red split lentils
    • 1 400 g tin chopped tomatoes
    • 1 L vegetable stock
    • Freshly ground salt and pepper
    • 1 tablespoon fresh coriander chopped
    Metric - US Customary

    Instructions

    • In a large pan over a medium heat gently heat the olive oil.
    • Add the diced onion and sauté for about 2 minutes until softened then add the diced carrots and sauté together for a further 2 minutes.
    • Add the spices stirring for another minute.
    • Add the lentils, tomatoes and vegetable stock and stir to combine. Simmer on low heat for 20 minutes until the lentils are tender.
    • Season to taste and serve with the coriander scattered over.
    Prevent your screen from going dark

    Nutrition

    Calories: 258kcal | Carbohydrates: 42g | Protein: 15g | Fat: 3g | Sodium: 781mg | Potassium: 774mg | Fiber: 18g | Sugar: 5g | Vitamin A: 3860IU | Vitamin C: 12.1mg | Calcium: 70mg | Iron: 5.5mg

    Nutrition Facts
    Moroccan Lentil Soup
    Amount Per Serving
    Calories 258 Calories from Fat 27
    % Daily Value*
    Fat 3g5%
    Sodium 781mg34%
    Potassium 774mg22%
    Carbohydrates 42g14%
    Fiber 18g75%
    Sugar 5g6%
    Protein 15g30%
    Vitamin A 3860IU77%
    Vitamin C 12.1mg15%
    Calcium 70mg7%
    Iron 5.5mg31%
    * Percent Daily Values are based on a 2000 calorie diet.

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    Reader Interactions

    Comments

    1. Ron

      September 18, 2018 at 8:57 am

      5 stars
      We love lentils and as of late our palate has been moving South, so this looks to be on the table soon. Can't wait to hear of your epic African journey.

      Reply
      • Neil

        September 19, 2018 at 4:45 am

        Thanks Ron. I've been enjoying making a lot of Moroccan and spiced foods lately. I think it was because of the African journey that we knew we were about to embark upon! 🙂

        Reply
    2. David @ Spiced

      September 18, 2018 at 1:05 pm

      5 stars
      Welcome back, Neil! I can't wait to hear more about your adventure...and what an adventure that was, too! In the meantime, though, I'll just say that this soup sounds delicious. Lentils are a great addition to soup, and I often forget about 'em. I'm on board with the Moroccan flavors lately, and a pot of this soup sounds like a delicious way to enjoy these early chilly Autumn days!

      Reply
      • Neil

        September 19, 2018 at 4:47 am

        Thanks David. I hope to get started on writting up and editing the holiday photographs just after I catch up on all the normal life chores here.

        It really was an absolutely amazing adventure. And we both can't wait to plan more!

        Reply
    3. Shashi at SavorySpin

      September 19, 2018 at 3:32 pm

      5 stars
      Welcome back Neil! I cannot wait to see more pictures and travel to Kilimanjaro through reading your posts and seeing your photos!
      BTW< we love lentils at out home - but I don't use Moroccan spices with them all to often - seeing this is a gently spiced soup, I need to try this when I am in charge of soup at the next potluck we have.

      Reply
      • Neil

        September 19, 2018 at 3:53 pm

        As I know you're a huge fan of spices Shashi, I think this recipe is right up your street! 🙂

        Planning to start the Kilimanjaro posts in October. I've a bit of catching up to do before then! 😀

        Reply
    4. Andy Bishop

      September 24, 2018 at 6:06 am

      5 stars
      Thanks for sharing another great recipe Neil! I really love your healthy meals. Keep 'em coming!

      Reply
      • Neil

        September 24, 2018 at 1:32 pm

        Thanks Andy. Will do! 🙂

        Reply

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