Description
Moroccan Carrot and Lentil Soup is a cozy, nourishing vegan soup made with sweet carrots, red lentils, warm spices, ginger, and harissa, finished with creamy cashew butter or tahini and a bright splash of lemon juice. Rich in fiber and plant-based protein, this comforting soup is perfect for a warming lunch or dinner.
Ingredients
- 2 tablespoons extra-virgin olive oil
- 1 yellow onion, diced
- 12 ounces carrots, peeled and cut into 1/2-inch coins
- 2 garlic cloves, minced
- 2 tablespoons fresh ginger, minced
- 2 tablespoons mild harissa, or to taste
- 1 teaspoon ground coriander
- 1/2 teaspoon ground turmeric
- 1 teaspoon kosher salt
- 3/4 cup dry red lentils
- 4 cups (1 quart) vegetable broth
- 1 cup filtered water
- 3 tablespoons creamy cashew butter or tahini, or 1/4 cup plain full-fat Greek yogurt
- 1 tablespoon fresh lemon juice
- Optional garnishes: sesame seeds, fresh cilantro or parsley, extra harissa
Instructions
- Sauté the vegetables. Heat the olive oil in a large stockpot or Dutch oven over medium heat. Add the diced onion and carrots. Cook for about 8 minutes, until the carrots begin to soften and the onion turns translucent.
- Add the aromatics and spices. Stir in the garlic, fresh ginger, harissa, ground coriander, and turmeric. Cook for 2 minutes, until fragrant. Season with kosher salt.
- Simmer the soup. Add the red lentils and stir to coat them in the spices. Pour in the vegetable broth and bring to a boil. Reduce the heat to low, cover, and gently simmer for about 35 minutes, until the carrots are tender and the lentils are cooked.
- Blend until smooth. Carefully transfer the soup to a blender. Add the filtered water and cashew butter or tahini. If using Greek yogurt instead, add it as the chosen creamy ingredient. Secure the blender lid, remove the center insert to release steam, and cover the opening with a clean kitchen towel. Blend for 45–60 seconds, until smooth.
- Add the lemon juice. Return the blended soup to the pot and stir in the fresh lemon juice. Taste and adjust the seasoning as needed.
- Serve. Ladle into bowls and garnish with sesame seeds, fresh cilantro or parsley, and extra harissa if desired.
Notes
- Adjust the heat: Harissa spice levels vary by brand. Start with 1 tablespoon if yours is particularly spicy, then add more to taste.
- Adjust the consistency: This soup is naturally thick. Stir in additional vegetable broth or water if you prefer a thinner soup.
- Storage: Refrigerate leftovers in an airtight container for up to 5 days.
- Reheating: Warm in a saucepan over medium-low heat, stirring occasionally, or microwave gently, stirring every 30 seconds.
- Freezing: Freeze in an airtight, freezer-safe container for up to 3 months. Thaw overnight in the refrigerator before reheating.
- For a vegan version, use cashew butter or tahini instead of Greek yogurt.
- Prep Time: 30 minutes
- Cook Time: 40 minutes
- Category: Soup, Dinner
- Method: Stovetop, Blending
- Cuisine: Moroccan