This Moroccan lentil soup is a deeply comforting, one-pot meal built on pantry staples: red lentils, warm spices like cumin and turmeric, and a bright, herbaceous coriander oil drizzled on top. The lentils break down as they cook, creating a naturally thick, velvety texture without any blending, while the spiced oil adds a fresh, aromatic finish that makes the whole bowl feel special. It’s easy, affordable, and comes together in about 45 minutes, making it a perfect weeknight dinner or meal-prep staple.
Ingredients
- 2 tablespoons olive oil
- 1 large yellow onion, finely chopped (about 1 ½ cups / 200g)
- 3 garlic cloves, minced
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- ½ teaspoon ground turmeric
- ½ teaspoon smoked paprika (optional)
- ¼ teaspoon cayenne pepper (optional, for heat)
- 1 cup (200g) dried red lentils, rinsed
- 1 (14.5 oz / 400g) can diced tomatoes, with their juices
- 6 cups (1.4 liters) vegetable broth or water
- 1 teaspoon salt, plus more to taste
- ½ teaspoon black pepper
- 1 large carrot, peeled and diced (about 1 cup / 120g)
- 1 celery stalk, diced (about ½ cup / 60g)
- Juice of ½ lemon (about 1 tablespoon)
For the coriander oil:
- ⅓ cup (80 ml) extra-virgin olive oil
- 1 cup (20g) fresh cilantro leaves, finely chopped
- 1 garlic clove, minced
- ¼ teaspoon salt
- Pinch of red pepper flakes (optional)
Instructions
- Start the soup base: In a large pot or Dutch oven (at least 4 quarts), heat the 2 tablespoons of olive oil over medium heat. Add the onion and cook, stirring occasionally, until softened and translucent, about 5 minutes. Add the garlic, cumin, ground coriander, turmeric, smoked paprika (if using), and cayenne (if using). Cook for 1 minute until fragrant.
- Add the vegetables and lentils: Stir in the carrot and celery, and cook for 2-3 minutes. Add the rinsed red lentils, diced tomatoes with their juices, broth (or water), salt, and black pepper. Stir well to combine.
- Simmer: Bring the soup to a boil, then reduce the heat to low. Cover and let it simmer gently for 20-25 minutes, or until the lentils are completely soft and falling apart. Stir occasionally to prevent sticking.
- Make the coriander oil: While the soup simmers, combine the extra-virgin olive oil, chopped cilantro, minced garlic, salt, and red pepper flakes (if using) in a small bowl. Stir well and set aside to let the flavors meld.
- Finish the soup: Once the lentils are tender, remove the pot from the heat. Stir in the lemon juice. Taste and adjust seasoning with more salt and pepper if needed.
- Serve: Ladle the soup into bowls and drizzle each with a generous spoonful of the coriander oil. Serve hot.
Tips
- Rinse the lentils well: Red lentils often contain small debris. Rinse them in a fine-mesh strainer under cold water until the water runs clear. This also helps reduce any foam that forms during cooking.
- Don’t skip the lemon: The lemon juice brightens the entire soup and balances the earthy spices. Add it just before serving, not during the simmer, to keep the flavor fresh.
- Adjust the consistency: If the soup becomes too thick for your liking, add more broth or water to thin it out. If it’s too thin, simmer uncovered for a few extra minutes to reduce and thicken.
- Make the coriander oil ahead: The coriander oil can be made up to 2 days in advance. Store it in an airtight container in the fridge, but bring it to room temperature before drizzling so the oil is liquid.
Serving Suggestions
This soup is hearty enough to be a meal on its own, but it pairs beautifully with crusty bread or warm pita for dipping. For a more substantial dinner, serve it alongside a simple green salad with a lemony vinaigrette, or over a bed of fluffy couscous or rice. A dollop of plain yogurt or a sprinkle of feta cheese on top adds a creamy, tangy contrast.
Variations
- Add greens: Stir in a handful of fresh spinach or chopped kale during the last 5 minutes of cooking until wilted.
- Swap the herbs: If you don’t have cilantro, use flat-leaf parsley for the herb oil. It will have a slightly different but equally fresh flavor.
- Make it heartier: Add a cup of diced sweet potato or butternut squash along with the carrots for extra sweetness and body.
- Spice it up: Increase the cayenne or add a chopped fresh chili (like serrano or jalapeño) with the onion for more heat.
- Use brown or green lentils: These hold their shape more than red lentils. Increase the cooking time to 30-40 minutes and add an extra cup of broth, as they absorb more liquid.
Storage and Reheating
Store leftover soup in an airtight container in the refrigerator for up to 4 days. The soup will thicken as it sits; add a splash of broth or water when reheating to loosen it. Reheat gently on the stovetop over medium-low heat, stirring occasionally, or in the microwave in 1-minute intervals, stirring between each. You can also freeze the soup for up to 3 months in a freezer-safe container. Thaw overnight in the refrigerator before reheating. The coriander oil is best added fresh after reheating, not frozen with the soup.
Frequently Asked Questions
Can I use green or brown lentils instead of red? Yes, but the texture will be different. Green or brown lentils hold their shape and won’t break down into a thick puree. You’ll need to increase the cooking time to about 30-40 minutes and add an extra cup of broth, as they absorb more liquid. The soup will be brothy rather than creamy.
Is this soup gluten-free? Yes, all the ingredients are naturally gluten-free. Just be sure to use a certified gluten-free vegetable broth if you’re highly sensitive, as some commercial broths may contain traces of gluten.
Can I make this in a slow cooker or Instant Pot? For a slow cooker, sauté the onion and spices on the stovetop first, then transfer everything to the slow cooker and cook on low for 6-8 hours or high for 3-4 hours. For an Instant Pot, use the sauté function for the onion and spices, then add the remaining ingredients and cook on high pressure for 10 minutes, followed by a natural release for 10 minutes.
What if I don’t have fresh cilantro for the oil? You can substitute fresh parsley, or even a mix of parsley and mint. If you only have dried cilantro, it won’t work well for the oil because it won’t infuse the same fresh flavor. In that case, simply skip the oil and drizzle the soup with good quality olive oil and a squeeze of lemon.
Can I omit the coriander oil? Yes, the soup is delicious without it. But the oil adds a wonderful aromatic lift that really elevates the dish. If you skip it, consider adding an extra tablespoon of olive oil to the soup when you add the lemon juice for richness.
Is this soup spicy? The base recipe is not spicy; it’s warm and aromatic from the cumin and turmeric. The cayenne is optional, so you can leave it out entirely for a mild version, or add more if you like heat. The red pepper flakes in the coriander oil are also optional and can be omitted.