Ingredient Herbs & Spices Spice Turmeric Moroccan Lentil Soup 4.8 (9) 8 Reviews Like most soups, this healthy Moroccan lentil soup recipe gets better with time, so make it a day ahead if you can--or try our easy slow cooker/crock pot recipe variation. By Joyce Hendley, M.S. Joyce Hendley, M.S. Joyce Hendley has been writing about food and health for nearly 3 decades. Her recipes and writing are informed by sound nutrition principles, and honor the nourishing wisdom of home cooks all over the world. EatingWell's Editorial Guidelines Updated on April 18, 2024 Reviewed by Dietitian Breana Lai Killeen, M.P.H., RD Reviewed by Dietitian Breana Lai Killeen, M.P.H., RD Breana Lai Killeen, M.P.H, RD, is a Chinese and Jewish chef and dietitian who has worked in all facets of the food world. She is a recipe developer, culinary nutritionist and marketing specialist with more than 15 years of experience creating editorial and digital content for top food and kitchen brands. EatingWell's Editorial Guidelines Save Rate PRINT Share Close Credit: Peter Ardito Cook Time: 30 mins Additional Time: 1 hr Total Time: 1 hr 30 mins Servings: 12 Yield: 12 servings, about 1 1/4 cups each Nutrition Profile: Dairy-Free Healthy Pregnancy Healthy Immunity Low-Fat High-Fiber Vegan Vegetarian Low-Calorie Jump to Nutrition Facts Cook Mode (Keep screen awake) Ingredients 2 teaspoons extra-virgin olive oil 2 cups chopped onions 2 cups chopped carrots 4 cloves garlic, minced 1 teaspoon ground cumin 1 teaspoon ground coriander 1 teaspoon ground turmeric ¼ teaspoon ground cinnamon ¼ teaspoon ground pepper 6 cups vegetable broth or reduced-sodium chicken broth 2 cups water 3 cups chopped cauliflower (about 1/2 medium) 1 ¾ cups lentils 1 28-ounce can diced tomatoes 2 tablespoons tomato paste 4 cups chopped fresh spinach or one 10-ounce package frozen chopped spinach, thawed ½ cup chopped fresh cilantro 2 tablespoons lemon juice Directions Heat oil in a soup pot or Dutch oven over medium heat; add onions and carrots and cook, stirring occasionally, until softened, about 10 minutes. Stir in garlic and cook for 30 seconds. Add cumin, coriander, turmeric, cinnamon and pepper; cook, stirring, until fragrant, about 1 minute. Add broth, water, cauliflower, lentils, tomatoes and tomato paste; bring to a boil. Reduce heat and simmer, partially covered, stirring occasionally, until the lentils are tender but not mushy, 45 to 55 minutes. Stir in spinach and cook until wilted, 5 minutes. Just before serving, stir in cilantro and lemon juice. Tips To make ahead: Prepare through Step 2 and refrigerate for up to 3 days or freeze for up to 6 months; stir in cilantro and lemon juice just before serving. Originally appeared: EatingWell Magazine, January/February 2013 Save Rate Print Nutrition Facts (per serving) 151 Calories 2g Fat 28g Carbs 9g Protein Show Full Nutrition Label Hide Full Nutrition Label Nutrition Facts Servings Per Recipe 12 Serving Size about 1 1/4 cups Calories 151 % Daily Value * Total Carbohydrate 28g 10% Dietary Fiber 9g 34% Total Sugars 7g Protein 9g 19% Total Fat 2g 2% Saturated Fat 0g 1% Vitamin A 4985IU 100% Vitamin C 27mg 30% Folate 187mcg 47% Sodium 599mg 26% Calcium 74mg 6% Iron 4mg 21% Magnesium 54mg 13% Potassium 684mg 15% Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate. * Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.) (-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.