Moroccan Carrot and Lentil Soup
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.
Servings: 4 to 5
Equipment
- Large stock pot or Dutch oven with lid
- Blender
Ingredients
- 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* (see notes)
- 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
- 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
- Heat oil in a large stock pot or Dutch oven over medium heat. Once hot, add onions and carrots; cook until the carrots start to soften and onion turns translucent, about 8 minutes. Stir in garlic, ginger, harissa, coriander, and turmeric; cook 2 minutes, until aromatic. Season with kosher salt.
- Add lentils; stir to coat in spices. Add vegetable broth and bring mixture to a boil. Reduce heat to low, cover, and gently simmer until carrots are tender and lentils are cooked, about 35 minutes.
- Carefully ladle the soup into a blender. Add 1 cup filtered water and cashew butter (or tahini or Greek yogurt). Secure lid on blender and remove center piece of lid to release steam. Place a clean kitchen towel over the opening to avoid splatters. Process soup until smooth, about 45 to 60 seconds. Transfer soup back to the pot and stir in lemon juice. Taste and adjust seasonings as needed. Serve with garnishes of choice.*Note: the soup will be quite thick. If you prefer a thinner consistency, stir in additional broth or water to reach desired consistency.
Notes
- Harissa. I suggest tasting your harissa for spice before adding it to the soup. I use 4 Tbsp. of mild harissa (Mina brand), however spice levels greatly vary depending on brand and region. If your harissa is on the spicier side, I suggest starting with 1 to 2 Tbsp. and working up to a level that suites your spice preference.
- To Store. Refrigerate leftovers in an airtight storage container for up to 5 days.
- To Reheat. Rewarm soup in a medium sauce pan on the stovetop over medium-low heat, stirring occasionally until hot. Or, rewarm gently in the microwave, stirring after every 30 seconds.
- To Freeze. Freeze soup in an airtight freezer-safe storage container for up to 3 months. Let thaw overnight in the refrigerator before reheating.
Nutrition
Serving: 1.25cups | Calories: 235kcal | Carbohydrates: 27g | Protein: 8g | Fat: 11g | Saturated Fat: 1g | Sodium: 700mg | Fiber: 5g | Sugar: 9g