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. It is one of those soups that keeps you coming back because of the rich, warm spices. This lentil soup is warming and packed with flavor.
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. One of my favorite things about this soup is that you can freeze half for later.
If you like lentils you should also check out some other recipes like this Lebanese Lentil Soup, Red Lentil Curry, Mediterranean Lentil Salad or this Slow Cooker Lentil Soup.
Today’s soup uses that soup as the base but adds in carrots along with a few additional ingredients. The carrots complement the tomatoes and lentils nicely, bringing a sweet flavor to the soup.
Moroccan Carrot Red Lentil Soup is a meatless soup recipe packed full of flavor! Cumin, turmeric, coriander, paprika and cinnamon complement the red lentils and carrots, creating a creamy, filling soup. Let’s talk soup. I eat it all year long and this is one I keep on rotation. Moroccan Carrot Red Lentil Soup is one of my favorite soups of all time and remains one of the most popular recipes on my site. This soup is filling and can stand alone as a meal. I love having a big pot of this simmering away in my dutch oven. Or you can pair a nice salad, some crusty bread or naan and a side dish and call it a night.
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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.
Moroccan Carrot Red Lentil Soup
Why You'll Love This Soup
- Flavor: You honestly can’t beat the spice mixture in this soup. It is so warm, rich and just pure comforting.
- Vegan: This soup is vegan, and gluten-free. If you are looking for a plant-based soup that is filling this is for you.
- Freezes Well: I love that this soup freezes so well. Make a big batch of it and save half for later.
You will love this easy recipe and the simple ingredients it uses.
Key Ingredients
- Vegetables: I added onion, garlic and carrots in this lentil soup. I love the combo and flavor those add. You also could add things like butternut squash or sweet potato but make sure you dice them very small so they cook quickly.
- Spices: The combination of spices in this soup is my favorite. I used cumin, turmeric, coriander, paprika and cinnamon.
- Lentils: Red lentils are the star of this recipe. I like red lentils because they break down and become soft. With this soup I blend it, or at least half of it, but you can easily eat this soup as is. If you have brown or green lentils on hand you can swap those in or use half red and half brown or green. Make sure to rinse them and pick through them to get any rocks or other things that shouldn’t be mixed in out of the lentils.
- Diced Tomatoes: I added a can of diced tomatoes. You can used crushed tomatoes or even try fire roasted tomatoes for that smoky flavor.
- Vegetable Broth: I used vegetable broth but you can sub in chicken broth or chicken stock also. I enjoy extra vegetables in this soup.
Garnishes are always a great way to take a soup to the next level.
How to Make Moroccan Carrot and Lentil Soup
Heat 2 Tablespoons olive oil in a large pot over medium heat. Sauté the onion and garlic until soft, about 2 minutes then add the spices and continue to sauté about 4 minutes. Add the carrots and sauté until carrots are tender, about 10 minutes. Add the vegetable broth, diced tomatoes and lentils and stir to combine. Simmer on low heat for 20 minutes, or until lentils are tender. You can eat the soup as is with the chunks of carrots, lentils and tomatoes or you can use a handheld immersion blender or regular blender to create a creamy soup. 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. Garnish with cilantro, if desired, and drizzle with extra virgin olive oil. 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.
Tips for Storage and Freezing
- To Store: Store the leftover soup in the fridge for up to 7 days in an airtight container.
- Tip for Freezing: Allow the soup to cool to room temperature, then put it in an airtight container, and store in the freezer for up to 3 months. When you are ready to eat it let the soup thaw in the fridge overnight. You also can freeze this soup! It makes a great meal-prep option.
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Enjoy the warm, bold flavors that are going to get us through winter.
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