Here’s a Moroccan Carrot Red Lentil Soup recipe with all the details you need to make this flavorful, comforting dish! This soup is full of aromatic spices and hearty ingredients, perfect for a cozy dinner or meal prep.
Moroccan Carrot Red Lentil Soup 🥕🍲
This vibrant Moroccan Carrot Red Lentil Soup is packed with warm, earthy flavors thanks to cumin, turmeric, and coriander. The red lentils create a creamy texture while the carrots add a naturally sweet contrast. It’s vegan, gluten-free, and makes for a hearty, wholesome meal that’s easy to make and even easier to enjoy!
Ingredients:
- 1 tablespoon olive oil
- For sautéing the vegetables and adding richness to the soup.
- 1 medium onion, finely chopped
- Onion gives the base of the soup a savory sweetness when cooked down.
- 2 cloves garlic, minced
- Adds a fragrant, aromatic layer to the soup.
- 2 teaspoons ground cumin
- Brings an earthy, warm flavor that’s common in Moroccan cuisine.
- 1 teaspoon ground turmeric
- Adds both a warm, slightly bitter flavor and a vibrant color to the soup.
- 1 teaspoon ground coriander
- This spice adds a citrusy, slightly sweet flavor to balance the other spices.
- 1 teaspoon paprika
- Adds a smoky and mildly sweet flavor. You can use smoked paprika for an extra depth of flavor.
- ½ teaspoon ground cinnamon
- A touch of cinnamon brings warmth and complexity, balancing the savory spices.
- 4 cups vegetable broth (or water)
- You can use vegetable broth for more depth of flavor, or water if you prefer a lighter base.
- 1 cup red lentils, rinsed
- Red lentils cook quickly and break down into a creamy texture, making them perfect for soups.
- 3 large carrots, peeled and chopped
- Carrots provide a natural sweetness and balance the savory spices in the soup.
- 1 can (14.5 oz) diced tomatoes
- Adds a subtle acidity and richness to the soup, helping to balance the spices.
- Salt and pepper to taste
- Season the soup as you go, adjusting based on your preference.
- Fresh lemon juice (optional)
- A squeeze of lemon adds brightness and a touch of acidity to round out the flavors.
- Fresh cilantro or parsley for garnish (optional)
- Garnish with fresh herbs for a burst of color and flavor.
Instructions:
1. Prepare the Aromatics:
- In a large pot, heat the olive oil over medium heat.
- Add the chopped onion and sauté for about 5 minutes, or until the onion is soft and translucent.
- Add the minced garlic and sauté for another 1 minute, or until fragrant.
2. Add the Spices:
- Stir in the cumin, turmeric, coriander, paprika, and cinnamon.
- Let the spices toast for 1-2 minutes, stirring occasionally, to bring out their full flavors.
3. Build the Soup Base:
- Pour in the vegetable broth (or water) and bring the mixture to a boil.
- Add the diced tomatoes (with juices), red lentils, and carrots to the pot.
- Stir to combine, and bring everything to a gentle boil.
4. Simmer the Soup:
- Reduce the heat to low and let the soup simmer, uncovered, for about 25-30 minutes, or until the lentils are tender and the carrots are soft.
- Stir occasionally to ensure nothing sticks to the bottom of the pot.
5. Blend the Soup (Optional):
- Once the soup has cooked, you can blend it to your desired consistency.
- If you prefer a chunky texture, simply leave it as is.
- For a creamier soup, use an immersion blender directly in the pot or transfer the soup in batches to a regular blender and blend until smooth.
- If the soup is too thick after blending, add a bit more broth or water to reach your preferred consistency.
6. Final Seasoning:
- Taste the soup and season with salt and pepper as needed.
- If you want a little extra brightness, add a squeeze of fresh lemon juice just before serving.
7. Serve and Garnish:
- Ladle the soup into bowls and garnish with fresh cilantro or parsley for a burst of color and fresh flavor.
- Serve with warm crusty bread or over a bed of couscous for a heartier meal.
Storage Tips:
- Refrigeration: Store leftovers in an airtight container in the fridge for up to 5 days.
- Freezing: This soup freezes well! Store it in a freezer-safe container for up to 3 months. Thaw overnight in the fridge before reheating.
Benefits:
- Nutrient-Rich: This soup is packed with vegetables, lentils, and spices, providing plenty of vitamins, fiber, and antioxidants. Carrots are high in beta-carotene, while red lentils are an excellent source of plant-based protein and iron.
- Anti-Inflammatory: The spices in this soup—especially turmeric and cinnamon—are known for their anti-inflammatory properties. Turmeric contains curcumin, which has been shown to have a variety of health benefits, including helping to reduce inflammation.
- Gluten-Free & Vegan: This soup is naturally gluten-free, dairy-free, and vegan, making it suitable for a wide variety of dietary preferences and restrictions.
- Boosts Immunity: The garlic, onion, and ginger (if added) are natural immune-boosters that can help keep you healthy during colder months.
Q & A:
Q: Can I make this soup spicier?
A: Absolutely! To add more heat, try adding cayenne pepper or red pepper flakes to taste when you’re cooking the spices. You can also add a finely chopped jalapeño to the aromatics.
Q: Can I substitute the lentils?
A: If you don’t have red lentils, you can use green lentils or yellow lentils, though they will take longer to cook and won’t break down quite as smoothly. You can also use chickpeas if you prefer a different texture.
Q: Can I make this soup creamier?
A: Yes! You can stir in a bit of coconut milk or almond milk for a richer, creamier soup. If you’re looking for a traditional creaminess, you can add Greek yogurt or cream when serving.
Q: Can I make this soup ahead of time?
A: Definitely! This soup tastes even better the next day as the flavors continue to meld. Just store it in the fridge and reheat when you’re ready to eat.
Q: Can I add more vegetables?
A: Yes! You can easily add more veggies like spinach, sweet potatoes, or zucchini to this soup for added nutrition and flavor.
Why You’ll Love This Recipe:
- Full of Flavor: The combination of spices like cumin, turmeric, and cinnamon gives this soup a deep, warming flavor that’s truly comforting.
- Easy to Make: The soup comes together quickly and requires minimal prep—perfect for a weeknight dinner or meal prep.
- Flexible: Whether you’re looking for a light lunch or a hearty dinner, this soup can be enjoyed on its own or with a side of bread or grain for extra filling power.
Enjoy this Moroccan Carrot Red Lentil Soup, packed with vibrant flavors and a warming combination of spices! It’s the perfect cozy dish for cooler weather or anytime you want something nourishing and delicious. 🌱🥕