Description
A bold, comforting North African soup brimming with lentils, tomatoes, warm spices, and herbs—perfect for cozy nights or meal prep.
Ingredients
2 tablespoons olive oil
1 yellow onion, diced
2 carrots, diced
2 celery stalks, chopped
3 garlic cloves, minced
1 teaspoon ground cumin
1/2 teaspoon ground turmeric
1 teaspoon paprika
1/2 teaspoon cinnamon
Salt and fresh black pepper to taste
1 1/2 cups green or brown lentils
1 can (15 oz) crushed tomatoes
6 cups vegetable or chicken broth
1 cup chopped fresh cilantro and parsley
1 tablespoon lemon juice
Optional: pinch of cayenne, 1 cup chopped kale or spinach
Instructions
1. In a Dutch oven, heat olive oil over medium heat. Add onions, carrots, and celery. Sauté 7–10 minutes until softened.
2. Add garlic, cumin, turmeric, paprika, cinnamon. Stir constantly for 60 seconds until fragrant.
3. Stir in lentils, crushed tomatoes, and broth. Bring to a boil.
4. Lower heat. Simmer uncovered for 35–40 minutes, or until lentils are tender.
5. Stir in herbs and lemon juice. Adjust seasoning to taste.
6. Let cool slightly. Serve warm.
Notes
To save time, use a pressure cooker: sauté aromatics, add ingredients (except lemon/herbs), pressure cook on high 13–15 minutes, quick release, then stir in herbs and lemon.
Red lentils create a creamier soup; green or brown give more texture.
Soup freezes well up to 3 months in airtight containers.
Great with warm bread, mint tea, or cucumber yogurt lassi.
- Prep Time: 15 minutes
- Cook Time: 45 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: Moroccan
Nutrition
- Serving Size: 1 bowl
- Calories: 220
- Sugar: 6g
- Sodium: 480mg
- Fat: 6g
- Saturated Fat: 1g
- Unsaturated Fat: 5g
- Trans Fat: 0g
- Carbohydrates: 32g
- Fiber: 10g
- Protein: 12g
- Cholesterol: 0mg
Keywords: lentil soup, Moroccan, harira, plant-based, easy dinner