Description
This Moroccan Lentil Soup is a hearty and flavorful dish that combines tender brown lentils with aromatic spices like cinnamon, cumin, and harissa paste. Enhanced with fresh vegetables and finished with a dollop of creamy Greek yogurt and fresh parsley, this comforting soup is perfect for a nutritious and warming meal.
Ingredients
Scale
Vegetables and Aromatics
- 1 tablespoon vegetable oil
- 1/2 white onion, chopped
- 3 carrots, peeled and chopped
- 1 plum tomato, chopped
- 2 cloves garlic, minced
Spices and Herbs
- 2 teaspoons harissa paste
- 1 teaspoon cinnamon
- 1/2 teaspoon cumin
- 1 teaspoon salt
- 1 tablespoon chopped parsley
- 1 tablespoon fresh parsley or cilantro, chopped (for garnish)
Legumes and Liquids
- 1 cup brown lentils
- 3 1/2 cups vegetable stock
- 1 cup water
Garnish
- 1/4 cup plain Greek yogurt
Instructions
- Sauté Vegetables: Heat a large soup pot over medium-high heat. Add the vegetable oil, chopped onion, carrots, tomato, and minced garlic. Cook for 3-4 minutes until the mixture is fragrant and the vegetables soften slightly.
- Add Spices and Herbs: Stir in the harissa paste, cinnamon, cumin, salt, and chopped parsley. Cook the mixture for another 1-2 minutes to allow the spices to release their aromas.
- Add Lentils and Liquids: Add the brown lentils, vegetable stock, and water to the pot. Bring the mixture to a boil.
- Simmer Soup: Once boiling, reduce the heat to low and let the soup simmer gently for about 40 minutes, or until the lentils are tender. Taste and adjust the seasoning with additional salt and pepper if needed.
- Serve and Garnish: Ladle the soup into bowls. Optionally, top each serving with a tablespoon of plain Greek yogurt and a sprinkle of fresh parsley or cilantro to add creaminess and a fresh finish.
Notes
- Harissa paste adds spice and depth; adjust quantity based on your heat preference.
- Use brown lentils as they hold their shape well during cooking.
- For a vegan version, omit the Greek yogurt or use a plant-based alternative.
- The soup can be stored in the refrigerator for up to 4 days and reheated gently on the stovetop.
Nutrition
- Serving Size: 1 serving
- Calories: 332 kcal
- Sugar: 8 g
- Sodium: 1930 mg
- Fat: 6 g
- Saturated Fat: 4 g
- Unsaturated Fat: 2 g
- Trans Fat: 0 g
- Carbohydrates: 52 g
- Fiber: 22 g
- Protein: 19 g
- Cholesterol: 1 mg
