Prep Time: 10 minutesCook Time: 25 minutesServing Size: 4
This North African–inspired soup is a comforting, spice-laced bowl of warmth made with hearty red lentils, sweet carrots, and a fragrant blend of cumin, coriander, and cinnamon. It’s a vegan take on traditional Moroccan harira, minus the meat but packed with just as much depth and flavor. The result is creamy, subtly sweet, and savory with a slightly smoky finish that will warm you from the inside out.
Ingredients:
- 1 tbsp olive oil
- 1 small yellow onion, chopped
- 3 cloves garlic, minced
- 1 tsp ground cumin
- 1 tsp ground coriander
- ½ tsp smoked paprika
- ½ tsp ground cinnamon
- 4 medium carrots, peeled and sliced
- ¾ cup dry red lentils
- 4 cups low-sodium vegetable broth
- Juice of ½ lemon
- Salt and black pepper to taste
- Fresh parsley or cilantro (optional, for garnish)
Instructions:
- Heat olive oil in a large pot over medium heat. Add onion and sauté until soft (about 4–5 minutes).
- Stir in garlic, cumin, coriander, paprika, and cinnamon. Cook until fragrant, about 1 minute.
- Add sliced carrots and lentils, then pour in the vegetable broth. Stir and bring to a boil.
- Reduce heat, cover, and simmer for 20 minutes or until carrots and lentils are soft.
- Use an immersion blender (or regular blender) to blend until smooth or leave slightly chunky if preferred.
- Stir in lemon juice and adjust seasoning with salt and pepper. Serve hot with herbs on top.
Flavor & Texture: Silky-smooth with a gentle kick of spice and sweetness. The aroma is earthy and exotic.
Nutritional Info (per serving):Calories: 210 | Total Fat: 5g | Saturated Fat: 0.5g | Carbs: 31g | Fiber: 9g | Sugars: 6g | Protein: 10g | Sodium: 270mg
