If you have ever found yourself shivering in the winter, craving a hot bowl of comfort, preferably vegan, then you probably should try this authentic Moroccan Lentil Soup. This is the best way to eat lentils. Period.
Lentil soup is one of the most popular dishes in Morocco. Due to its simplicity, affordability and deliciousness it is enjoyed by both poor and rich folks. I remember that my mom used to make lentils for us during the winter, once a week, and I was always excited for a hearty bowl of lentil stew. The reason why I love lentils so much has something to do with the delicate balance of flavors it always seems to strike. It’s so delicious!
The flavor is somewhere between a chili and a pasta sauce. In a sense where it’s savory, comforting with a perfect hint of sweetness to bring it all together. It’s truly fantastic. While this can be considered a Moroccan Lentil Stew because of its consistency, Google stats seem to indicate that the majority of people searching for this recipe in English call it a lentil soup. I believe it is more of a stew than a soup. However, many households in Morocco make this a little bit more runny than my version, and do indeed serve it in a soup bowl which is probably why it is called a soup.
However you want to call it, it really does not matter. What matters is that you make it and enjoy it. Fun fact: in Darija, Moroccan Arabic, this is simply referred to as Lentils (عدس). That’s it.
Warm African spices make this is a flavor packed soup that is absolutely amazing. Pair this soup with a salad and bread for lunch or a light supper.
Read also: Flavors of Morocco: Lentils
Instant pot Moroccan lentil soup
Main Ingredients for Moroccan Lentil Soup
Here are the main ingredients you'll need to create this flavorful Moroccan lentil soup:
- Green Lentils: The heart and soul of this dish. They are packed with healthy nutrients and unlike red lentils, green lentils are tender once they are ready but they do not break apart. Use dried green lentils and avoid canned lentils at all cost.
- Red Onions: Are sweeter and more flavorful than white onions. Red onions are essentially the flavor base of your lentil soup.
- Olive oil: It compliments perfectly the sweetness of onions and tomatoes.
- Garlic: Another staple in this dish.
- Tomatoes: You can also use diced tomatoes, fresh tomatoes, even tomato paste. This is the ingredient that adds sweetness and balance to your dish.
- Fresh Coriander: Used as both a flavor base and a topping as it adds a lot freshness to the stew and makes it a lot more enjoyable.
- Broth: For an extra boost in flavor, I recommend using broth instead of water to cook the lentils.
- Sweet Paprika: Try to find the freshest brightest and sweetest paprika you can find. It makes all the difference in this dish.
- Ground Cumin: Buy it in seed, lightly toast it in a pan and grind it.
- Turmeric and hot chili pepper flakes: Optional.
Spices & Seasoning:
- 1/2 tsp ground cumin
- 1/2 tsp ground turmeric (optional)
- 1/2 tsp ground black pepper
- 1/2 tsp chili flakes (optional)
- 1 tsp paprika
- Salt to taste
I don’t recommend using spice blends such as, curry powder and garam masala as they will over power the delicate flavors of this dish. I have seen a lot of recipes out there recommending them, and I cannot disagree more. While Curry powder and garam masala are delicious, they have no place in Moroccan cuisine.
How to Make Moroccan Red Lentil Soup
The good news is, Moroccan lentils can and should be made in a pressure cooker, or Instant Pot. It only takes 30-40 minutes to make and is very cheap. Since red lentils cook so easily, this recipe is perfect to make either on the stovetop or in an Instant Pot. Instructions for both methods are in the recipe card.
Instant Pot Method:
Here is how to make this red lentil stew in the Instant Pot.
Read also: Moroccan Recipe
- Heat the Instant Pot on 'Sauté' mode.
- Once it is hot, melt tablespoon butter and add onion, garlic and a pinch of salt.
- Cook until onion is softened about 3~4 minutes.
- Add the spices ground coriander, cumin, ginger, cinnamon, cayenne and pepper; cook until fragrant, about 1 minute.
- Stir in tomato paste and cook for 1 minute.
- Add broth, 2 cups water and lentils, mix well making sure to scrape any stuck on bits from the bottom of the pot. Lock the lid and make sure that the steam valve is on 'Steaming' position.
- Turn off the 'Sauté' mode and turn on 'High Pressure/ Manual' mode.
- Cook for 6 minutes and once the timer sounds, let the pressure naturally release for 10 minutes, quick release the remaining.
- Whisk the soup vigorously for 30 seconds, until smooth.
- Stir in lemon/ lime juice and season with salt.
- If the soup looks too thick, add ½~1 cup more water and heat on 'sauté' mode for 2~3 minutes.
How to Make Moroccan Lentil Soup in an Instant Pot
- Warm up a couple tablespoons of olive oil in your instant pot, or other pressure cooker.
- Add your onions, chopped coriander and cook for 5-7 minutes or until onions become translucent.
- Add your broth/water, along with passata, green lentils, salt, pepper, paprika, ground cumin, turmeric and chili flakes. Let simmer uncovered for 5 minutes.
- Close your instant pot and cook for 30 minutes on high pressure.
- Once the 30 minutes expire, release steam using quick release. Add a little bit of water to get the desired consistency.
- Garnish with some olive oil and some more fresh coriander. Serve with some Moroccan Bread. Enjoy!
Stove Top Method:
- In a large saucepan, melt 1 tablespoon butter over medium heat.
- Add onion, garlic and salt; cook until softened about 5 minutes.
- Add ground coriander, cumin, ginger, cinnamon, cayenne and pepper; cook until fragrant, about 1~2 minutes.
- Stir in tomato paste and cook for 1 minute.
- Add broth, water and lentils; bring to a simmer.
- Cook, stirring occasionally, until the lentils are soft and tender, about 18~20 minutes.
- Whisk the soup vigorously for 30 seconds, until smooth.
- Stir in lemon/ lime juice and season with salt.
- If the soup looks too thick, add ½~1 cup more water and cook until heated through.
How to Make Moroccan Lentil Soup in a Regular Pot
- Warm up a couple tablespoons of olive oil on medium heat.
- Add your minced onions, minced garlic and chopped coriander and cook them for 5-7 minutes or until onions become translucent.
- Add your broth/water, along with passata, green lentils, salt, pepper, paprika, ground cumin, turmeric and chili flakes. Let simmer uncovered for 5 minutes.
- Lower the heat, cover and let your stew simmer for 40-45 minutes. Take a look at your stew every 10-15 minutes. If it looks dry, add a little bit more water.
- Once your lentils are fully cooked, turn off the heat and garnish with some olive oil and some more fresh coriander. Serve with some Moroccan Bread.
Serving Suggestions:
For serving, melt the remaining butter in a small skillet, remove from heat, and stir in mint and paprika. Warm, comforting and delicious this authentic Moroccan lentil soup is the perfect dish to cure your winter blues.
Read also: Healthy Moroccan Soup Recipe
