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–+ servings
Moroccan lentil soup with yogurt, pickled red onions, and warm pita.

Moroccan Lentil Soup (That Little Pinch of Cinnamon!)

Prep Time: 10 minutes
Cook Time: 45 minutes
Total Time: 55 minutes
Servings: 4 people
Author: Nico Pallotta

  • 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 (220 g) dried lentils green or brown – rinsed
  • 6 cups (1½ L) 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

  • 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.
    Step 1 Onion, carrots, and celery cooking with garlic, tomato paste, and spices.
  • 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.
    Step 2 Lentils simmering with vegetables and crushed tomatoes in seasoned broth.
  • 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.
    Step 3 Immersion blender partially blending the soup, leaving whole lentils and vegetables.
  • 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.
    Step 4 Finished soup with cinnamon stirred in, topped with yogurt and herbs.
Substitutions
  • 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.
 
Tips
  • 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.
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