This Moroccan lentil soup turns humble pantry staples into a deeply spiced, satisfying dinner, with plenty of fiber and plant-based protein in every bowl.
If you love hearty lentil soups, try our Mediterranean Lentil Soup, Lentil Vegetable Soup, or Curry Lentil Soup.
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Why you’ll love our Moroccan Lentil Soup!
This Moroccan lentil soup is warm, nourishing, and deeply aromatic, with tender lentils simmered with tomatoes, carrots, celery, and a beautiful mix of spices. 🥣 It’s naturally fiber-rich, packed with plant-based protein, and satisfying enough for an everyday dinner.
Cumin, coriander, turmeric, and paprika give the broth its savory warmth, but the little pinch of cinnamon added at the end is what makes this soup special. It brings a subtle sweetness and aroma that works beautifully with the earthy lentils and tomatoes. ✨
Louise and I love that gentle balance of savory, sweet, and aromatic flavors. Finish each bowl with plenty of fresh lemon and parsley or cilantro, and suddenly a pot of simple pantry ingredients tastes incredibly vibrant.
Best of all, it’s wholesome, affordable food that makes eating more legumes and vegetables easy. 🌱 Add Greek yogurt, quick pickled red onions, and warm pita for a simple, satisfying meal.
P.S: If you enjoy the warm, aromatic flavors in this soup, explore more Moroccan favorites like harira soup, Moroccan couscous, and Moroccan carrot salad.
Ingredients
Full ingredients and substitutions are in the recipe box below.
- Extra virgin olive oil: use a good everyday extra virgin olive oil to soften the vegetables and carry the spices. Regular olive oil works too.
- Onion, carrots, and celery: this classic combination creates the savory-sweet foundation of the soup. Yellow or white onion both work; you can replace celery with fennel or simply leave it out.
- Garlic: fresh garlic adds another layer of savory flavor. If you’re garlic intolerant, omit it or use garlic-infused olive oil if tolerated.
- Tomato paste: cooking it briefly with the spices concentrates its flavor and adds richness. Substitute with a little extra crushed tomato if needed.
- Red pepper flakes: add a gentle background heat rather than making this a spicy soup. Cayenne works too, or leave them out.
- Cumin, coriander, turmeric, and paprika: these warm, earthy spices give this Moroccan-inspired soup its characteristic aroma. Sweet paprika is our preference, but smoked paprika works for a smokier flavor.
- Green or brown lentils: our favorites because they become tender while retaining some texture. Canned lentils are a great shortcut; just halve the broth and cooking time.
- Vegetable broth: gives the lentils more flavor as they cook. Use low-sodium broth if you prefer more control over seasoning, or substitute water and vegetable bouillon.
- Crushed tomatoes: add acidity, sweetness, and body. Canned diced or whole peeled tomatoes work too; crush or blend them first for a smoother broth.
- Cinnamon: don’t skip this one! A small amount added at the end gives this healthy lentil soup its subtle sweet-aromatic finish without making it taste like cinnamon.
- Lemon: fresh lemon juice lifts the earthy lentils and warm spices. Lime is the closest substitute.
- Parsley or cilantro: both add freshness just before serving. Choose whichever you enjoy most—or use a little of both.
How to Make Moroccan Lentil Soup
Step 1. Cook the vegetables and spices
Heat the olive oil in a large pot over medium heat.
Add the chopped onion, carrots, and celery, and cook for about 4 minutes, or until they start to soften.
Stir in the grated garlic, tomato paste, red pepper flakes, cumin, coriander, turmeric, and paprika.
Cook for 1 minute, stirring often, until fragrant. This helps the spices release their aroma and builds a flavorful base for the soup.
Step 2. Add the lentils and simmer
Rinse the lentils, then add them to the pot with the vegetable broth, crushed tomatoes, salt, and black pepper.
Stir well, cover, and bring to a gentle boil.
Lower the heat, leave the lid slightly open, and simmer for 30 to 45 minutes, or until the lentils are tender.
Stir occasionally and add a little more broth if the soup gets too thick.
Using canned lentils instead? Use 2 cans (15 oz / 400 g each), drained and rinsed. Reduce the broth to 2 cups and simmer for just 15 minutes.
Step 3. Blend just a little
Once the lentils are tender, use an immersion blender to blend about 1 cup of the soup directly in the pot.
You want to thicken the broth while keeping plenty of whole lentils and vegetables for texture.
Blend more or less depending on how creamy you like your soup.
Step 4. Finish with cinnamon and lemon
Stir in the cinnamon, then taste and adjust the salt.
Serve with a generous squeeze of fresh lemon and chopped parsley or cilantro.
For a more complete meal, add Greek-style yogurt, pickled red onions, and warm pita on the side.
Serving Suggestions
- Add more protein: Top with Greek yogurt or Skyr, or add crispy roasted chickpeas. If you eat meat, serve it with grilled or rotisserie chicken, chicken kebabs, lamb kebabs, or Moroccan-style spiced chicken or lamb.
- Make it a complete dinner: Serve with warm pita or crusty bread and a simple salad. For something more substantial, pair it with one of our couscous recipes, especially Moroccan couscous, or serve it alongside saffron rice.
- Set up a topping bar: Put out Greek yogurt, pickled red onions, chopped cilantro or parsley, lemon wedges, and warm pita so everyone can customize their bowl.
- Take it to a potluck: Keep the soup warm in a slow cooker and bring the toppings separately. It’s easy to transport, serve, and share with a group.
- Make it ahead: Cook the soup a day or two in advance. Reheat gently and add a splash of broth if needed, as the lentils continue to absorb liquid.
- Pack it for lunch: Portion into individual containers, keeping the lemon and fresh herbs separate until serving.
Tips
- Don’t rush the flavor base: Let the onion, carrots, and celery soften before adding the garlic, tomato paste, and spices. Those first few minutes build much of the soup’s flavor.
- Bloom the spices: Cook the cumin, coriander, turmeric, and paprika in the olive oil for about a minute, stirring often. You want them fragrant, not scorched.
- Use green or brown lentils: They become tender while keeping some texture. Red lentils break down much more and will give you a creamier, less chunky soup.
- Rinse the lentils first: Give dried lentils a good rinse under running water and quickly check for any small debris before adding them to the pot.
- Watch the lentils, not just the clock: Depending on the variety and age of your lentils, they may need anywhere from 30 to 45 minutes. Cook until tender but not completely falling apart.
- Keep extra broth handy: Lentils absorb plenty of liquid as they cook. Add another splash of broth if the soup becomes thicker than you like.
- Blend only part of the soup: About one cup is enough to create a thicker, creamier broth while leaving plenty of lentils and vegetables whole.
- Add the cinnamon at the end: This is one of the details that makes this recipe special. A small amount gives the soup gentle sweet warmth and aroma without overpowering the savory spices.
- Don’t skip the lemon: A generous squeeze just before serving brightens the tomatoes, lentils, and warm spices. Taste after adding it, then adjust the salt if needed.
- Expect leftovers to thicken: The lentils continue absorbing broth as the soup sits. Loosen leftovers with a splash of broth or water when reheating.
- Use canned lentils for speed: Drain and rinse them, then halve the broth and cooking time.
Frequently Asked Questions
No. Green and brown lentils don’t need soaking for this recipe. Just rinse them well before adding them to the pot.
Yes. Use two small cans (15 oz / 400 g each can) of drained and rinsed lentils. Reduce the vegetable broth to about 2 cups and simmer for only 15 minutes.
Absolutely. Blending about one cup makes the broth thicker and creamier, but you can leave your Moroccan lentil stew completely chunky if you prefer.
Adding just a small amount at the end preserves its sweet, aromatic character. It shouldn’t make the soup taste strongly of cinnamon; it gently rounds out the savory spices.
Yes. Simply reduce or omit the red pepper flakes. The cumin, coriander, turmeric, paprika, and cinnamon will still give the soup plenty of flavor.
Yes. In fact, this hearty lentil soup is excellent for meal prep. The lentils absorb liquid as they sit, so you may need to add a splash of broth when reheating.
Let it cool, then refrigerate it in an airtight container for up to 4 days. Reheat gently with a splash of broth or water if it has thickened. You can also freeze it for up to 3 months, then thaw overnight in the refrigerator before reheating.
More Mediterranean Recipes
If you try this Moroccan Lentil Soup Recipe please leave a 🌟 star rating and let us know how it turned out in the comments—we love hearing from you.
Moroccan Lentil Soup (That Little Pinch of Cinnamon!)
Video
Ingredients
- 2 tablespoons extra virgin olive oil
- 1 large onion chopped
- 2 carrots chopped
- 1 rib celery chopped
- 2 cloves garlic grated
- 2 tablespoons tomato paste
- ¼ teaspoon red pepper flakes
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- ½ teaspoon ground turmeric
- ½ teaspoon sweet paprika
- 1 heaping cup dried lentils green or brown – rinsed
- 6 cups vegetable broth plus more as needed
- 1 can crushed tomatoes 15 oz / 400 g can
- 1 teaspoon salt plus more to taste
- ⅛ teaspoon black pepper
- ¼ teaspoon cinnamon
- 1 lemon cut into wedges
- 1 handful fresh parsley or cilantro, chopped
Instructions
- Cook the vegetables and spices: Heat 2 tablespoons extra virgin olive oil in a large pot over medium heat.Add 1 large onion, 2 carrots, and 1 rib celery (all chopped) and cook for about 4 minutes, until they start to soften.Stir in 2 cloves garlic (grated), 2 tablespoons tomato paste, ¼ teaspoon red pepper flakes, 1 teaspoon ground cumin, 1 teaspoon ground coriander, ½ teaspoon ground turmeric, and ½ teaspoon sweet paprika. Cook for 1 minute, stirring often.
- Add the lentils: Rinse 1 heaping cup dried lentils, then add them with 6 cups vegetable broth, 1 can crushed tomatoes, 1 teaspoon salt, and ⅛ teaspoon black pepper.Stir, cover, and bring to a gentle boil. Lower the heat, leave the lid slightly open, and simmer for 30 to 45 minutes, until the lentils are tender. Stir occasionally and add more broth if the soup gets too thick.
- Blend some of the soup: Use an immersion blender to blend about 1 cup of soup directly in the pot. This makes the broth creamier while leaving plenty of lentils and vegetables whole.
- Finish and serve: Stir in ¼ teaspoon cinnamon, then taste and add more salt if needed.Serve with a generous squeeze of lemon and chopped parsley or cilantro. Add Greek-style yogurt, pickled red onions, and warm pita if you like.
Notes
- Extra virgin olive oil → Regular olive oil.
- Onion → Yellow or white onion.
- Celery → Fennel, or omit.
- Garlic → Omit, or use garlic-infused olive oil if tolerated.
- Tomato paste → Extra crushed tomatoes.
- Red pepper flakes → Cayenne, or omit.
- Sweet paprika → Smoked paprika for a smokier flavor.
- Green or brown lentils → Canned lentils; reduce the broth and cooking time.
- Vegetable broth → Water and vegetable bouillon.
- Crushed tomatoes → Canned diced or whole peeled tomatoes, crushed or blended.
- Cinnamon → No substitute; don’t skip it!
- Lemon → Lime.
- Parsley → Cilantro, or use both.
- Using canned lentils instead? Use 2 cans (15 oz / 400 g each), drained and rinsed. Reduce the broth to 2 cups and simmer for just 15 minutes.
- Build the flavor: Soften the onion, carrots, and celery before adding the spices.
- Bloom the spices: Cook them in olive oil for about 1 minute until fragrant.
- Choose the right lentils: Green or brown stay pleasantly chunky; red lentils break down more.
- Rinse first: Rinse dried lentils well and check for debris.
- Check for tenderness: Start checking around 30 minutes; older lentils may need up to 45.
- Adjust the broth: Add more if the soup gets too thick.
- Blend just a little: About 1 cup makes the broth creamy while keeping plenty of texture.
- Cinnamon goes last: A small amount adds gentle sweet warmth without overpowering the soup.
- Finish with lemon: A generous squeeze brightens the lentils and warm spices.
- Storage: Leftovers thicken as they sit; loosen with broth or water when reheating.
Nutrition
Don’t Lose This Recipe
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Hi! We are Nico & Louise
We're here to share easy, healthy, and delicious recipes 🌿✨.
Welcome to our blog, we are glad you are here.
This is heavenly! We could smell it cooking, wow, and ate early! I made a LARGE batch and hubby ate it 3 days in a row. It is now in our regular rotation.
Thank you so much, Carol! ❤️ So happy you both loved it! It means a lot to know the soup has earned a spot in your regular rotation 😊
This lentil soup was excellent and fairly quick to make. The nutritional values, also, are great and I had all of the ingredients in my pantry. Thanks again for another really good recipe!