Moroccan Carrot and Lentil Soup with warm spices, harissa, and bright strokes of lemon. This cozy vegan soup is rich in fiber and protein, and will warm and nourish you with each bite.

Why You’ll Love this Carrot and Lentil Soup

Now that temperatures have dipped below 50ºF here in Colorado, we can officially announce the start of SOUP SEASON.

I have many beloved soup recipes here on Dishing Out Health. This Wild Rice and Mushroom Soup is a reader favorite, as well as this nourishing White Bean Soup.

For this recipe, however, I wanted to showcase the qualities of what makes lentil soup so desirable: filling but not heavy, nutritious, budget-friendly, and boasting layers of complexity.

Enter: carrots, harissa, warming spices, and creamy red lentils.

I also love the idea of adding moroccan flavors to a cozy lentil soup. Here, I’m using my favorite chili paste, harrisa, as well as warm spices like coriander and turmeric, and fresh lemon for brightness.

If you don’t have any of these ingredients on hand, this recipe is fortunately very versatile and forgiving.

It’s also a fabulous source of plant-based protein, fiber, and immune-boosting micronutrients.

The Ingredients

• Red Lentils: Of all of the lentil varieties, red lentils cook the most quickly. They also turn the softest, which is a very good thing here, because they make the soup thick and creamy. Lentils are an excellent source of protein, fiber, and folate.
• Carrots: You need 12 ounces of carrots, which amounts to roughly 4 to 5 large carrots, depending on thickness. While you can certainly peel the carrots before, I tried the soup both ways and couldn’t tell much of a difference. 
• Harissa: This is one of my go-to condiments when I want to add layers of complexity and heat to dishes. I use it liberally and flexibly, but it can vary in heat depending on the region and maker. Give your harissa a taste test before using so you know the level of spice.
• Aromatics: A mix of onion, garlic, and ginger create the aromatic backbone for this soup. I do not suggest swapping the fresh garlic and ginger for ground — they just don’t pack the same punch!
• Broth: You can use vegetable or chicken broth for this soup.
• Spices: A mix of turmeric and coriander add warm, earthy notes to the broth. If you don’t have coriander on hand, you can use ground cumin instead. 
• Cashew Butter: For extra richness, I love adding a little cashew butter or tahini prior to blending. Alternatively, you can add a generous scoop of Greek yogurt or coconut cream. 
• Toppings: I love finishing this soup with fresh lemon juice for brightness, seeds for crunch, and a drizzle of olive oil for richness. 

The Directions:

Step 1: Sauté veggies and aromatics

Heat oil in a large stock pot or Dutch oven over medium heat. Once hot, add onions and carrots; cook until soft, about 8 minutes. Stir in garlic, ginger, harissa, coriander, and turmeric; cook 2 minutes, until aromatic. Season with salt.

Step 2: Add lentils and broth; bring mixture to a boil. Reduce heat to low, cover, and gently simmer until carrots are tender, about 35 minutes.

Step 3: Transfer soup to a blender. Add 1 cup water and cashew butter (or Greek yogurt).

Step 4: Blend soup until smooth, about 45 to 60 seconds. Transfer soup back to the pot and stir in lemon juice. Serve.

Serving Suggestions

This soup is plenty satiating on its own, however I love enjoying it with a chunk of sourdough bread, warm pita, and/or a crisp green salad. It also makes a fabulous counterpart to any sandwich or wrap.

Here are a few suggestions:

• Salad. This Crispy Rice Salad will complement the flavors beautifully, and offers layers of texture and crunch. You can also can’t go wrong with this simple Thai Broccoli and Chickpea Salad.
• Sandwich or Wrap. My Green Goddess Chicken Salad is a meal prep staple, and pairs SO well with warm Moroccan flavors. My Miso Chicken Caesar Wraps are also a reader (and personal) favortie!
• Meatballs. Feta Turkey Meatballs or Chickpea Meatballs will round out the meal with extra protein.

How to Store and Reheat:

• To Store. Refrigerate leftovers in an airtight storage container for up to 5 days.
• To Reheat. Rewarm soup in a medium saucepan on the stovetop over medium-low heat, stirring occasionally until hot. Or, rewarm gently in the microwave, stirring after every 30 seconds. You may need to add another splash of broth or water or help loosen.
• To Freeze. Freeze soup in an airtight freezer-safe storage container for up to 3 months. Let thaw overnight in the refrigerator before reheating.

More Lentil Soup Recipes to Try

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Pumpkin Red Lentil Soup

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The Best Lentil Soup Recipe

French Onion Lentil Soup

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Slow Cooker Golden Lentil Soup (Vegan)

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