Hearty Moroccan Lentil Soup
A nourishing, easy-to-make Moroccan lentil soup bursting with aromatic spices, fresh coriander, and wholesome green lentils. Perfect for cozy dinners, meal prep, or a quick, healthy weeknight meal. High in protein, fiber, and flavor, this plant-based soup is as satisfying as it is nutritious.
Equipment
- 1 Instant Pot or large cooking pot
- 1 Wooden Spoon
- 1 chopping board
- 1 Sharp knife
- 1 measuring cup & spoons
Ingredients
- 2 tbsp olive oil
- 1 large onion finely chopped
- 2 cloves garlic minced
- 2 cups dry green lentils
- 4 cups vegetable or chicken broth
- 1 cup passata tomato purée
- 1/4 cup fresh coriander chopped
Spices & Seasonings
- 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
Instructions
- Prepare the Aromatics: Start by finely chopping your onion and mincing the garlic cloves. Wash and roughly chop the fresh coriander. These aromatics form the base of your soup and will release their flavors when cooked. Having them ready before heating the pot ensures smooth cooking without interruptions.
- Heat the Oil: Place your Instant Pot or a large heavy-bottomed pot on medium heat. Pour in 2 tablespoons of olive oil and let it warm up until it shimmers gently. This step ensures the oil is hot enough to release the flavors of the onions and spices without burning them.
- Sauté the Onion and Garlic: Add the chopped onion and minced garlic to the hot oil. Stir continuously for 5-7 minutes, or until the onions turn translucent and slightly golden at the edges. This slow sauté develops the rich, sweet flavor that forms the backbone of the soup.
- Add Fresh Coriander: Stir in the chopped fresh coriander with the onions and garlic. Allow it to cook for 1-2 minutes until fragrant. The coriander adds a refreshing herbal note that complements the earthy lentils and spices.
- Combine Lentils and Liquids: Pour in the green lentils, vegetable or chicken broth, and passata. Stir everything together to combine. The broth provides a flavorful cooking liquid, while the passata adds body, natural sweetness, and a smooth texture to the soup.
- Incorporate Spices: Add the ground cumin, paprika, turmeric (if using), black pepper, chili flakes (optional), and salt to taste. Mix thoroughly to ensure the spices coat the lentils evenly. This step is crucial for achieving the deep, aromatic Moroccan flavor profile.
- Simmer the Soup: If using a regular pot: Bring the mixture to a gentle boil, then lower the heat to a simmer. Cover the pot and cook for 40-45 minutes, stirring occasionally. Check every 10-15 minutes, and add a splash of water if the lentils begin to stick or the soup appears too thick.
- If using an Instant Pot: Close the lid securely and set the pressure cook function to high for 30 minutes. After cooking, carefully perform a quick release to let out the steam.
- Check Lentil Texture: Once the cooking time is complete, taste a few lentils to ensure they are tender but not mushy. Adjust seasoning with additional salt, pepper, or spices if needed. If the soup is too thick, stir in a little extra water to reach your desired consistency.
- Garnish and Finish: Drizzle a small amount of olive oil over the soup for richness and extra flavor. Sprinkle additional chopped coriander on top to enhance color, aroma, and freshness. This final touch elevates the presentation and taste of your soup.
- Serve Warm: Ladle the soup into bowls and serve with warm Moroccan bread or crusty bread of your choice. This hearty soup is perfect for lunch, dinner, or meal prep, offering a satisfying, healthy, and flavorful experience with every spoonful.
Notes
- This soup is naturally plant-based and can easily be made vegan by using vegetable broth.
- Green lentils are preferred for their firm texture; red or brown lentils can be used but may become mushy.
- Adjust the chili flakes to your spice tolerance. Moroccan cuisine is flavorful but not overwhelmingly hot.
- Cooking times vary slightly depending on the stove or Instant Pot; always check lentils for tenderness.
- The soup thickens as it sits; add a splash of water or broth when reheating if needed.
