Moroccan Lentil and Vegetable Soup

5 steps

Prep:5minCook:45min

Adapted from Budget Bytes

Updated at: Sun, 18 Jan 2026 22:10:16 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

High

Nutrition per serving

Calories340.8 kcal (17%)

Total Fat3.5 g (5%)

Carbs58.7 g (23%)

Sugars7 g (8%)

Protein22.5 g (45%)

Sodium1099.6 mg (55%)

Fiber10.8 g (39%)

% Daily Values based on a 2,000 calorie diet

Ingredients

6 servings

2 tspolive oil

1yellow onion

or shallot

3ribs celery

½ Tbspground cumin

1 ½ tspturmeric

1 tspcinnamon

¼ tspcayenne pepper

1 x 15 ozcan diced tomatoes

12 ozfrozen spinach

8 cupsvegetable broth

1 lbdry brown lentils

1bay leaf

Instructions

Step 1

Dice the onion and mince the garlic. Sauté both in a large pot with olive oil over medium heat until softened. Dice the celery while the onions and garlic are sautéing, then add to the pot and continue to sauté for 2-3 minutes more.

Step 2

Add the cumin, turmeric, cinnamon, and cayenne pepper to the pot. Stir and cook the spices with the vegetables for 1-2 minutes.

Step 3

Add the diced tomatoes (with juices), chickpeas (rinsed and drained), and cauliflower florets (no need to thaw). Stir the pot until everything is well mixed.

Step 4

Add the vegetable broth and bay leaf, turn the heat up to high, place a lid on the pot, and allow it to come to a boil. Once it reaches a boil, add the lentils. Stir and let it come back up to a boil, then turn the heat down to low. Let the soup simmer on low, with the lid, for 30 minutes.

Step 5

After simmering for 30 minutes, the lentils should be tender. Remove the bay leaf and give the soup a taste. Add salt if needed (this will depend on the type of vegetable broth used. I did not add any additional salt), then serve.