moroccan red lentil soup


  • 2 cups dried red lentils, thoroughly rinsed, carefully picking out any debris (you can occasionally find tiny stones!)
  • 1/2 large yellow onion, diced
  • 6 cups chicken or vegetable stock
  • 1 – 14 oz can crushed tomatoes (I prefer San Marzano variety)
  • 1 lemon
  • 2 tsp Better Than Bouillon reduced sodium chicken base (or vegetable base)
  • 2 tsp ghee (for dairy free, use 2 more tsp EVOO)
  • 2 tsp extra virgin olive oil (EVOO)
  • fresh cilantro
  • 2 tsp ground turmeric
  • 2 tsp ground cumin
  • 1/2 tsp ground cinnamon
  • 1/2 tsp ground ginger
  • 1/2 tsp ground smoked paprika


Add 5 dried spices together in a small dish.

In a Dutch oven (or large pot), heat EVOO & ghee over medium heat.  Add onion & saute ~ 7 minutes, stirring often.  Stir in spices, season with salt & pepper to taste & stir.  Once fragrant, add lentils, chicken or veggie stock, crushed tomatoes + Better Than Bouillon.   Bring to a boil then reduce heat and simmer, covered, for 15 minutes.  

Remove from heat.  Add the juice from one lemon.  Quickly blend soup with a hand-held immersion blender so some but not all lentils are smooth (you still want texture).  If you don’t have an immersion blender, remove a cup of the soup & blend until smooth in a blender then add it back to soup.  (Do a taste test to see if more salt is needed.)  Add torn cilantro to each bowl just before serving.

Serves 5 

Hands-on time:  30 minutes

Nutrients per serving:  Calories:  376 / Total Fat:  5.6g / Saturated Fat:  1.4g / Cholesterol: 0mg / Protein:  22.7g / Sodium:  264.3mg / Total Carbs:  58.7g / Dietary Fiber:  24g / Sugar:  5.3g

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