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–+ servings
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Moroccan Lentil Spinach Soup

A cozy, nutrient-packed Moroccan Lentil Spinach Soup that brings bold North African flavors to your table in under 30 minutes. This vegan, gluten-free one-pot wonder is infused with warming spices and loaded with fresh spinach and red lentils.
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Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings: 4 servings
Course: Main Course, Soup
Cuisine: Moroccan
Calories: 285
Ingredients Equipment Method Nutrition Notes

Ingredients
  

Soup Ingredients
  • 2 tablespoons olive oil extra virgin
  • 1 large onion diced
  • 2 carrots diced
  • 2 celery stalks diced
  • 3 cloves garlic minced
  • 1 teaspoon ground cumin
  • 1 teaspoon ground coriander
  • 1 teaspoon sweet paprika
  • 1/2 teaspoon ground turmeric
  • 1/4 teaspoon ground cinnamon optional
  • 1/4 teaspoon black pepper
  • 1/4 teaspoon red pepper flakes optional
  • 2 tablespoons tomato paste
  • 1 cup dried red lentils rinsed and picked over
  • 4 cups vegetable broth low-sodium preferred
  • 1 (14.5 oz) can diced tomatoes optional
  • 4 cups fresh spinach roughly chopped
  • 1 lemon juiced (~2 tablespoons)
  • Salt to taste
For Serving
  • Fresh cilantro or parsley chopped, for garnish
  • Harissa paste optional
  • Plain yogurt dairy or dairy-free, optional

Equipment

  • Large Dutch Oven or Heavy-Bottomed Pot
  • Wooden spoon
  • - Measuring cups and spoons
  • Knife and Cutting Board

Method
 

  1. Heat the olive oil in a large Dutch oven or heavy-bottomed pot over medium heat. Add the diced onion, carrots, and celery. Cook, stirring occasionally, until softened and the onion is translucent, about 5-7 minutes.
  2. Add the minced garlic, cumin, coriander, paprika, turmeric, cinnamon (if using), black pepper, and red pepper flakes. Stir constantly for about 1 minute until fragrant.
  3. Push the vegetables to one side and add the tomato paste to the empty side of the pot. Let it cook for 30 seconds, then stir it into the vegetables.
  4. Add the rinsed red lentils, vegetable broth, and diced tomatoes (if using). Stir well, scraping up any browned bits from the bottom of the pot. Bring to a boil over high heat.
  5. Reduce the heat to low, cover the pot, and simmer for 20-25 minutes (or until lentils are tender and mostly broken down). For green or brown lentils, simmer for 30-40 minutes.
  6. Stir in the fresh spinach and cook until wilted, about 1-2 minutes. If using frozen spinach, thaw and squeeze out excess water before adding.
  7. Remove from heat and stir in the lemon juice. Taste and adjust salt and pepper as needed.
  8. Ladle into bowls. Garnish with fresh cilantro or parsley, a dollop of yogurt, or a spoonful of harissa paste if desired. Serve warm with crusty bread or over rice.

Nutrition

Calories: 285kcalCarbohydrates: 45gProtein: 16gFat: 4gSaturated Fat: 0.6gSodium: 680mgPotassium: 720mgFiber: 14gSugar: 9gVitamin A: 5200IUVitamin C: 22mgCalcium: 85mgIron: 6.5mg

Notes

This soup improves in flavor over time and can be stored in the fridge for up to 5 days or frozen for up to 3 months. Reheat gently on the stovetop or in the microwave. If using coconut milk, add it after reheating to preserve texture.
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