Recipe: Moroccan Carrot and Lentil Soup

The seasons are changing, and people are more susceptible to colds and flus. The cold air provides the perfect environment for viruses to flourish and spread effectively.  Now is the time to fuel your body with immune-boosting foods to keep your immune system in top form.

A healthy balanced diet rich in fiber, heart-healthy protein and fats helps your body fight off bacteria, prevent infections and shorten recovery time.  It is especially important to have a healthy digestive system as majority of our immune system resides in the gut.  With beta carotene from carrots, antioxidants from turmeric and ginger, fiber and potassium from lentils, this hearty soup will sure keep you warm and healthy this winter season.

Moroccan Carrot and Lentil Soup

Vegetarian, Gluten-free, Soy-free, Dairy-free, Refined Sugar-free


  • ½ cup red lentils, rinsed (or 1 cup red lentils, cooked)
  • 1 ½ cups water
  • 1 tablespoon olive oil
  • 1 clove garlic, minced
  • ½ cup yellow onion, diced
  • ½ teaspoon fresh ginger, grated
  • 4 cups low-sodium vegetable broth, plus more if desired
  • 1 cup sweet potato, diced into small cubes
  • 1 cup large carrots, chopped into small rounds
  • 1 cup ripe tomatoes, diced (or use 1 can petite diced tomatoes)
  • ½ teaspoon cumin
  • ½ teaspoon cinnamon
  • ½ teaspoon turmeric
  • ½ teaspoon nutmeg
  • 2 cups fresh spinach
  • ¼ cup raisins
  • Fresh cilantro (coriander) or parsley, chopped, for garnish
  • Salt to taste


  1. In a small pot, add dry lentils and water. Bring to a boil and reduce to medium-high heat. Cook for 10 minutes or until lentils are tender.
  2. While lentils cook, heat oil, garlic, onion and ginger in a large soup pot or dutch oven over medium-high heat. Cook until onions are translucent, about 10 minutes.
  3. Once lentils are cooked, drain excess water and add to the soup pot.
  4. Add vegetable broth, sweet potato, carrots, tomato, cumin, cinnamon, turmeric, nutmeg, spinach and raisins. Cover with lid, bring to a boil and immediately reduce to medium heat. Simmer for 20-30 minutes or until sweet potato and carrots have softened. Garnish with chopped cilantro or parsley and serve hot.

7 Responses

Wondering if it is important to cook the lentils separate or can I just add to the pot dry?

Sharon January 07 2020

Have made this soup now a couple of times, and it is seriously an incredible recipe that I have shared with numerous friends and family. The broth and combination of vegetables and spices leaves no taste bud left behind! Thanks for posting!

Steve Underwood November 06 2019

Just made this soup. It is wonderful tasting….very healthy.

Aaron November 01 2019

Hi Glenn, thank you for your comment. It does have a lot of wonderful ingredients which are sure to please the taste buds. I’m sure yours will look and taste just as good. In good health.

Customer Care Team October 24 2019

Hi Irmgard, thank you for your comment. It is wonderful that our customers are enjoying the recipes we are sharing. In good health.

Customer Care October 24 2019

The carrot and lentil soup sounds wonderful!
I will make it today and I am sure that with these ingredient it must
taste splendid and am sure it will help me stay healthy
Will make it every so often and it should work!
I also take Oreganol, an encupselled oil of Oregano, which does not irritate the throat like tha straight Oil does!
That helps me also stay healthy!
Those teo together will really do the health-trick !

Irmgard Teubert October 22 2019

I’m going to try this recipe. It looks pretty straightforward and has a lot of interesting ingredients.

Glenn Reschke October 22 2019

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