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+ servings

Moroccan Lentil Soup

Course Main Course
Keyword lentil soup
Prep Time 10 minutes
Cook Time 45 minutes
Total Time 55 minutes
Servings 3 servings
Calories 332 kcal
Author Natalie Rizzo, MS, RD


  • 1 tablespoon vegetable oil
  • 1/2 white onion chopped
  • 3 carrots peeled and chopped
  • 1 plum tomato chopped
  • 2 cloves garlic minced
  • 2 teaspoon harissa paste
  • 1 teaspoon cinnamon
  • 1/2 teaspoon cumin
  • 1 teaspoon salt
  • 1 tablespoon chopped parsley
  • 1 cup brown lentils
  • 3 1/2 cups vegetable stock
  • 1 cup water

Optional toppings

  • 1/4 cup plain Greek yogurt
  • 1 tablespoon fresh parsley or cilantro, chopped


  1. Heat a large soup pot over medium high heat. Add the oil, onion, carrots, tomato and garlic and cook for 3-4 minutes or until fragrant.
  2. Add the harissa, cinnamon, cumin, salt and parsley to the pan. Cook for another 1-2 minutes.
  3. Add the lentils, vegetable stock and water to the pot and bring to a boil. Once it reaches a boil, reduce the heat and simmer for about 40 minutes. Season with salt and pepper to taste.

  4. (Optional) Top each bowl with a tablespoon of Greek yogurt and a sprinkle of fresh parsley.

Nutrition Facts
Moroccan Lentil Soup
Amount Per Serving
Calories 332 Calories from Fat 54
% Daily Value*
Fat 6g9%
Saturated Fat 4g25%
Cholesterol 1mg0%
Sodium 1930mg84%
Potassium 906mg26%
Carbohydrates 52g17%
Fiber 22g92%
Sugar 8g9%
Protein 19g38%
Vitamin A 10972IU219%
Vitamin C 11mg13%
Calcium 89mg9%
Iron 5mg28%
* Percent Daily Values are based on a 2000 calorie diet.