Moroccan lentil soup

This healthy soup is fragrant, delicious and easy to prepare. Feel free to modify the amount of cayenne used depending on your taste. Any type of lentils will work here - green, black or red. Adapted from Field of Greens cookbook.

Servings: 6


  • 1 cup lentils (about 6 oz)
  • 6 cups cold water
  • 1 tablespoon extra virgin olive oil
  • 2 cups diced yellow onions
  • 1 tsp salt
  • cayenne pepper
  • 1/2 cup diced carrot
  • 1/2 cup diced celery
  • 1/2 cup diced red bell peppers or 1/2 cup yellow bell pepper
  • 1 teaspoon ground cumin
  • 1/2 teaspoon ground coriander
  • 1/8 teaspoon turmeric
  • 4 garlic cloves, finely chopped
  • 1 tablespoon fresh ginger, minced
  • 1 cup diced tomatoes with juice
  • 2 tablespoons chopped cilantro


Pick over and rinse the lentils and place them in a soup pot with the cold water. Bring to a boil, then reduce heat and simmer, uncovered, until tender, about 20 minutes.
While the lentils are cooking, heat the olive oil in a medium sized sauté pan and add the onion, 1/2 tsp salt, and a few pinches of cayenne. Cook over medium heat until the onions are soft, 7 - 8 minutes; then add the diced vegetables, another 1/2 tsp of salt, and the spices. Cook for 5 minutes, then stir in the garlic and ginger and cook for another minute. Add the vegetables and the tomatoes to the lentils and their broth. Cover and cook for 30 minutes. Season to taste with salt and cayenne. Garnish with the cilantro.

Nutrition Information (per serving)

  • Calories: 170
  • Total Fat: 3 g
  • Saturated Fat: 0 g
  • Cholesterol: 0 mg
  • Sodium: 410 mg
  • Total Carbohydrate: 28 g
  • Dietary Fiber: 6 g
  • Sugars: 5 g
  • Protein: 10 g


Executive Chef