Tested till perfect Moroccan Red Lentil Soup

Moroccan Red Lentil Soup

Brilliant red and filled with the spices of the country it represents, this soup is a definite crowd-pleaser - perfect for this big-batch recipe. Of course, you can always just halve the ingredients if you want to make less.

By The Canadian Living Test Kitchen

Source: Canadian Living Magazine: October 2003

Recipe4 out of 5 based on 25 ratings.
  • rating starrating starrating starrating starrating star
  • Portion size 8


  • 2 tbsp 2tbspextra-virgin olive oil
  • 2 2oniononions, chopped
  • 4 4cloves garlic, minced
  • 2 2celery stalkcelery stalks, chopped
  • 1-1/2 tsp 1-1/2tspsalt
  • 1 tsp 1tsppepper
  • 1 tsp 1tspturmeric
  • 1 tsp 1tspground cumin
  • 1 tsp 1tspcinnamon
  • 1/4 tsp 1/4tspground ginger
  • 1 Pinch 1Pinchsaffron, (optional)
  • 6 cups 6cupswater
  • 1 cup 1cupred lentils
  • 1 tbsp 1tbsptomato paste
  • 2 2potatopotatoes, peeled and cubed
  • 1 can 1can(19 oz/540 mL) tomatotomatoes
  • 1 cup 1cupfrozen peas
  • 1/4 cup 1/4cuplight sour cream
  • 2 tbsp 2tbspminced fresh parsley
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In large heavy saucepan or Dutch oven, heat oil over medium heat; cook onions, garlic and celery, stirring occasionally, until softened, about 5 minutes.

Add salt, pepper, turmeric, cumin, cinnamon, ginger, and saffron (if using); cook, stirring often, for 2 minutes.

Add water, lentils, tomato paste, potatoes and tomatoes, breaking up tomatoes with spoon; bring to boil. Reduce heat, cover and simmer for 35 minutes.

Add peas; simmer until lentils, vegetables and potatoes are tender, about 10 minutes. (Make-ahead: Let cool for 30 minutes; refrigerate, uncovered, in shallow airtight container until cold. Cover and refrigerate for up to 3 days. Reheat to serve.) Ladle into bowls. Dollop each with sour cream; sprinkle with parsley.

Additional information :

Tip: For a smoother texture, purée 2 cups (500 mL) of the cooked soup until smooth, then stir back into remainder of soup.

Nutritional Information Per serving: about

cal 193 pro 10g total fat 4g sat. fat 1g
carb 31g fibre 6g chol 1mg sodium 582mg

% RDI:

calcium 7 iron 28 vit A 7 vit C 27
folate 68
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