Moroccan Red Lentil Soup

I learned how to make this soup when I was in culinary school, and its one that I return to over and over again. I love that it is meatless, but still packed with protein and flavor from the ginger and fresh herbs. 

I’m always looking for ways to cook lentils. They are so high in protein (10 grams per 1/4 cup) and pretty cheap to buy. This Moroccan soup has cinnamon, turmeric, ginger, and lots of fresh parsley and cilantro. It is slow simmered in a tomato broth, and when the lentils start to fall apart and thicken the soup it reaches true hearty perfection.

I love love love my microplane grater and consider it an essential kitchen tool. I use it to grate my ginger especially when I’m making this soup so that it is evenly dispersed throughout the broth. 


Moroccan Red Lentil Soup
Serves 4
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  1. extra virgin olive oil
  2. 1 small white onion finely chopped
  3. 1 carrot finely chopped
  4. pinch of salt
  5. 1/2 tsp fresh ground black pepper
  6. 1 tsp turmeric
  7. 1/2 tsp cinnamon
  8. 3 cloves garlic minced (as small as you can go)
  9. 2 inches fresh ginger finely grated (about 1 Tbsp)
  10. 15 oz can tomato sauce
  11. 4 cups vegetable or chicken stock
  12. 1/2 cup fresh parsley, finely chopped
  13. 1/3 cup fresh cilantro, finely chopped
  14. 3/4 cup split red lentils
  15. lemon wedges and fresh cilantro to garnish
  1. In a heavy medium sized stockpot, heat over medium-high and coat bottom with EVOO.
  2. Add onion, carrot, salt and pepper.
  3. Cook over medium high heat, stirring frequently until onions are golden.
  4. Add turmeric, cinnamon, garlic and ginger and continue to cook over medium heat a minute more, just to toast spices but being careful to not let them burn. Remove from heat if necessary.
  5. Add tomato sauce, stock, parsley and cilantro, lentil and stir together. Bring to a boil.
  6. Let simmer for 30 mins-1 hour (some lentils take longer than others, but the split will cook quickly), or until lentils break down. Add a little water if it becomes too thick.
  7. Season with more salt and pepper if necessary and serve with fresh lemon and cilantro to garnish.
The Sea Salt
Moroccan Red Lentil Soup