The Sea Salt

Southern California Surfing Food

Moroccan Red Lentil Soup


You guys know what non-meat proteins do to me!

This recipe is from my Mediterranean Cuisine class and my new favorite soup.

Sometimes I exaggerate but I swear this time I’m not!

I’m always looking for ways to cook lentils. They are so high in protein (10 grams per 1/4 cup) and pretty cheap to buy. This Moroccan soup has cinnamon, turmeric, ginger, and lots of fresh parsley and cilantro. It is slow simmered in a tomato broth, and when the lentils start to fall apart and thicken the soup it reaches true hearty perfection.

Moroccan Red Lentil Soup


  • EVOO
  • 1 small white onion finely chopped
  • 1 carrot finely chopped
  • pinch of salt
  • 1/2 tsp fresh ground black pepper
  • 1/2 tsp turmeric
  • 1/2 tsp cinnamon
  • 3 cloves garlic minced (as small as you can go)
  • 1 inch fresh ginger minced (same as garlic)
  • 1/3 cup fresh parsley, finely chopped
  • 1/3 cup fresh cilantro, finely chopped
  • 3/4 cup red lentils
  • 15 oz can tomato sauce
  • 4 cups vegetable or chicken stock
  • lemon wedges and fresh cilantro to garnish


  1. In a heavy medium sized stockpot, heat over medium-high and coat bottom with EVOO.
  2. Add onion, carrot, salt and pepper.
  3. Cook over medium high heat, stirring frequently until onions are golden.
  4. Add turmeric, cinnamon, garlic and ginger and continue to cook over medium heat a few more minutes.
  5. Add parsley and cilantro, lentils, tomato sauce and stock.
  6. Stir to combine and bring to boil.
  7. Let simmer for 1 hour, or until lentils break down. Add a little water if it becomes too thick.
  8. Serve with fresh lemon and cilantro to garnish.

Moroccan Red Lentil Soup






Author: The SEA SALT

Cooking and surfing in Southern California

6 thoughts on “Moroccan Red Lentil Soup

  1. This looks amaziing!! Perfect for this cold winter Can’t wait to try it 🙂

  2. Made this soup last night, it was delicious! Thank you.

  3. I’m so glad you posted this. I have an excellent recipe for Red Lentil Soup from a Libyan friend of mine… but this recipe looks even more delicious!

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