Description
A hearty plant-based soup with lentils, vegetables and Moroccan spices.
Ingredients
Scale
- 1 tablespoon olive oil
- 2 medium carrots, peeled and diced
- 1 medium yellow onion, peeled and diced
- 3–4 cloves garlic, peeled and minced
- 1 tablespoon tomato paste (optional)
- 2 teaspoons ground cumin
- 1 ½ teaspoons ground coriander
- 1 ½ teaspoons kosher or sea salt
- 1 teaspoon ground turmeric
- ½ teaspoon ground black pepper
- ¼ teaspoon ground cinnamon
- ¼ teaspoon cayenne pepper
- 1 cup dried lentils
- 5 ½ cups unsalted vegetable stock
- 1 medium or 2 small Yukon gold, sweet or red potato(es), diced
- ½ cup full-fat canned coconut milk
- Zest and juice of 1 medium lemon
- ½ cup fresh cilantro leaves, chopped
Instructions
To make it on the stove:
- Heat the olive oil in a Dutch oven to soup pot to medium. Add the carrots and onion and sauté 4-5 minutes or until slightly soft. Stir in the garlic, tomato paste (if using), cumin, coriander, salt, turmeric, black pepper, cinnamon and cayenne pepper and sauté 30-60 seconds or until fragrant. Add the lentils and stock and bring to a simmer. Add the potatoes.
- Let soup simmer 25-30 minutes, stirring occasionally, until lentils and potatoes are tender. Stir in the coconut milk, lemon zest and juice and ½ of the cilantro. Taste and adjust the seasoning, if necessary.
- Serve soup in bowls and top with remaining cilantro.
To make it in the slow cooker:
- Place the carrots, yellow onion, garlic, tomato paste (if using), cumin, coriander, salt, turmeric, black pepper, cinnamon, cayenne pepper and dried lentils in the bowl of a slow cooker. Cook on high 2-3 hours or low 4-5 hours or until lentils are tender.
- Add the potatoes and cook another 30 minutes on high or 1 hour on low or until slightly tender. Stir in the coconut milk, lemon and half of the cilantro. Taste and adjust seasoning, if necessary.
- Serve soup in bowls and top with remaining cilantro.
Notes
Cooking Tip: Adding the tomato paste will create richness and a greater depth of flavor.
Make it a Meal: Pair with a green salad with vinaigrette dressing.
Nutrition
- Serving Size: 1/6 of recipe
- Calories: 182
- Sugar: 4g
- Sodium: 593mg
- Fat: 5g
- Saturated Fat: 3g
- Unsaturated Fat: 2g
- Trans Fat: 0g
- Carbohydrates: 25g
- Fiber: 8g
- Protein: 12g
- Cholesterol: 5mg
Keywords: soup, stew, lentils, plant-based