Moroccan Spiced Lentil Soup

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Clock Icon for Prep Time 20 min prep
Person Icon for Serving Size 4 servings
Carrot Icon for Number of Ingredients Size 16 ingredients

The aromatic spices of this hearty Moroccan Spiced Lentil Soup will tempt even the most jaded chemo palate. The tomato paste and hint of lemon deepen and brighten the flavors, plus it is super...


Ingredients

  • 1 tablespoon olive oil
  • 1 medium onion, diced
  • 1 medium carrot, diced
  • 1 celery stalk, diced
  • 1 bay leaf
  • 2 garlic cloves, minced
  • ½ teaspoon turmeric
  • ½ stick of cinnamon
  • ½ teaspoon ground ginger
  • 2 tablespoons tomato paste
  • ¾ cup canned diced tomatoes
  • Salt, to taste
  • 1 cup large green lentils (see Chef Tips)
  • 20 sprigs cilantro, tied together with kitchen twine
  • 4 cups water
  • 1 tablespoon red wine vinegar or lemon juice (optional)

Nutrition Facts

Calories

282 cals

Fat

4 g

Saturated Fat

1 g

Polyunsaturated Fat

1 g

Monounsaturated Fat

3 g

Carbohydrates

47 g

Sugar

6 g

Fiber

9 g

Protein

17 g

Sodium

985 mg

Directions

  1. In a stockpot, heat the olive over medium heat. Add the onion, carrot, celery, and bay leaf. Cook for 8 minutes, or until the onion is translucent. Add the garlic, turmeric, cinnamon, and ginger. Cook for 2 minutes, stirring frequently.
  2. Add the tomato paste, chopped tomato, and salt. Cook for 5 minutes, stirring occasionally, or until the tomatoes have turned orangey. Add the lentils, cilantro sprigs, and 4 cups of water. Bring to a boil, then simmer for 30 minutes, or until the lentils are very soft. Add more water if the soup is too thick.
  3. Remove the cilantro sprigs, stir in vinegar or lemon juice. Cook for an additional 1 minute, then serve.

Chef Tips

This soup can be made with brown or split orange lentils, too. The orange lentils will give the soup a brighter color and take even less time to cook.

For added flavor, use broth instead of water. If using canned or boxed broth, it can be salty, so take care to adjust the salt at the end of cooking.

Registered Dietitian Approved

Our recipes, articles, videos, and more content are reviewed by our Registered Dietitian Kate Ueland, MS, RD, CSO, a board-certified specialist in oncology nutrition, to ensure that each is backed with scientific evidence and follows the guidelines set by the Oncology Nutrition for Clinical Practice, 2nd Ed., published by the Oncology Nutrition Dietetic Practice Group, a professional interest group of the Academy of Nutrition and Dietetics, and the American Institute for Cancer Research and the American Cancer Society.


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