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Moroccan Carrot and Lentil Soup Recipe

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4.1 from 36 reviews

This Moroccan Carrot and Lentil Soup is a flavorful, hearty, and aromatic dish that blends tender carrots, red lentils, and warm spices like coriander and turmeric with a touch of creamy cashew butter or tahini. Enhanced with mild harissa for a gentle heat and fresh ginger and garlic for depth, this soup is both comforting and nutritious, perfect for a wholesome meal or appetizer.

  • Total Time: 1 hour
  • Yield: 6 servings

Ingredients

Soup Base

  • 2 Tbsp. extra-virgin olive oil
  • 1 yellow onion, diced
  • 12 oz. carrots, peeled and cut into 1/2-inch coins
  • 2 garlic cloves, minced
  • 2 Tbsp. minced fresh ginger
  • 3 to 4 Tbsp. mild harissa (such as Mina brand)
  • 1 tsp. ground coriander
  • 1/2 tsp. ground turmeric
  • 1 tsp. kosher salt
  • 3/4 cup dry red lentils
  • 4 cups (1 quart) vegetable broth
  • 1 cup filtered water

Finishing Ingredients

  • 3 Tbsp. creamy cashew butter or tahini (or 1/4 cup plain full-fat Greek yogurt)
  • 1 Tbsp. fresh lemon juice

Optional Garnishes

  • Sesame seeds
  • Fresh herbs like cilantro or parsley
  • Extra harissa

Instructions

  1. Sauté Vegetables: Heat 2 tablespoons of extra-virgin olive oil in a large stock pot or Dutch oven over medium heat. Once hot, add the diced onion and carrot coins. Cook, stirring occasionally, until the carrots begin to soften and the onions turn translucent, about 8 minutes.
  2. Add Aromatics and Spices: Stir in minced garlic, fresh ginger, mild harissa, ground coriander, and ground turmeric. Cook for about 2 minutes until the mixture becomes fragrant. Season with 1 teaspoon kosher salt.
  3. Add Lentils and Liquid: Add 3/4 cup dry red lentils to the pot and stir to coat them in the spices. Pour in 4 cups of vegetable broth and bring the mixture to a boil.
  4. Simmer Soup: Reduce the heat to low, cover the pot, and allow the soup to simmer gently for approximately 35 minutes, or until the carrots are tender and lentils are fully cooked.
  5. Blend Soup: Carefully ladle the hot soup into a blender. Add 1 cup filtered water and 3 tablespoons of creamy cashew butter (or tahini or 1/4 cup Greek yogurt). Secure the blender lid and remove the center piece to release steam, covering the opening with a clean towel to prevent splatters. Blend on high speed for 45 to 60 seconds until smooth and creamy.
  6. Reheat and Finish: Transfer the blended soup back to the pot. Stir in 1 tablespoon fresh lemon juice. Taste and adjust seasonings as desired, adding more salt, lemon juice, or harissa to suit your preference.
  7. Serve: Ladle the soup into bowls and garnish with optional sesame seeds, fresh herbs such as cilantro or parsley, and extra harissa if desired. Serve immediately.

Notes

  • Harissa: Taste your harissa before adding it to the soup as spice levels vary widely between brands and regions. Start with 1 to 2 tablespoons if your harissa is spicy and adjust up to 4 tablespoons for mild versions to suit your heat preference.
  • Consistency: The soup will be quite thick after blending. If you prefer a thinner consistency, gradually stir in additional vegetable broth or water until your desired texture is reached.
  • Storage: Refrigerate leftovers in an airtight container for up to 5 days.
  • Reheating: Rewarm gently on the stovetop over medium-low heat, stirring occasionally or microwave in short bursts, stirring every 30 seconds until heated through.
  • Freezing: Freeze in an airtight freezer-safe container for up to 3 months. Thaw overnight in the refrigerator before reheating.
  • Author: Adeline
  • Prep Time: 15 minutes
  • Cook Time: 45 minutes
  • Category: Soup
  • Method: Stovetop
  • Cuisine: Moroccan
  • Diet: Vegetarian

Find it online: https://flavorhug.com/moroccan-carrot-and-lentil-soup-recipe/