Spiced Moroccan Red Lentil Soup
Moroccan lentil soup combines red lentils, chickpeas, cannellini beans, tomatoes, carrots, celery, onions, garlic, and ginger for a hearty, filling bowl. Cardamom, garam masala, cumin, and cayenne bring fragrant warmth and gentle heat, making it a satisfying vegetarian choice for a comforting lunch or dinner.
- Prep20 mins
- Cook1 hr 45 mins
- Serves6
- DifficultyMedium
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Spiced Moroccan Red Lentil Soup, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 64 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 11 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 100 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Unprocessed or minimally processed
- 1 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 76
- Heart Health
- 51
- Metabolic
- 57
- Digestive
- 42
- Inflammatory
- 49
- Performance
- 64
- General Wellness
- 1
In a large pot, sauté the onions, garlic, and ginger in a little olive oil for about 5 minutes.
- 2
Add the water, lentils, chickpeas, white kidney beans, diced tomatoes, carrots, celery, garam masala, cardamom, cayenne pepper, and cumin. Bring to a boil for a few minutes, then simmer for 1 to 1 1/2 hours or longer, until the lentils are soft.
- 3
Purée half the soup in a food processor or blender. Return the puréed soup to the pot, stir, and enjoy!
- Calories 273.96 kcal Moderate 14%
- Protein 13.05 g Good Source 26%
- Carbohydrate 50.9 g 19%
- Total Fat 3.79 g Low Source 5%
- Saturated Fat 0.35 g Low Source 2%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 0.06 mg Low Source 0%
- Sodium 308.32 mg Moderate 13%
- Dietary Fiber 20.33 g Good Source 73%
- Total Sugars 12.75 g --
- Added Sugars 9.96 g Moderate 20%
- Calcium 116.89 mg Low Source 9%
- Iron 4.48 mg Good Source 25%
- Potassium 912.02 mg Moderate 19%
- Vitamin A 4.83 mcg Low Source 1%
- Vitamin C 11.94 mg Moderate 13%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Celery
- Tomatoes 🍅
- Garlic 🧄
- Onions 🧅
About This Recipe
Spiced Moroccan Red Lentil Soup is made with 19 ingredients and serves 6. It takes about 2 hrs 5 mins and is rated medium. Key ingredients include Cannellini Beans, Carrot, Cayenne Pepper, and Celery. Each serving provides about 273.96 kcal, and is a good source of protein.
Recipe Questions
- What is Spiced Moroccan Red Lentil Soup made of?
- The main ingredients are Cannellini Beans, Carrot, Cayenne Pepper, Celery, Diced Carrots. The full list of 19 is above.
- How long does it take to make Spiced Moroccan Red Lentil Soup?
- About 2 hrs 5 mins in total: 20 mins to prepare and 1 hr 45 mins to cook.
- How many calories are in one serving?
- One serving provides about 273.96 kcal. The full nutrition breakdown is above.
- Is Spiced Moroccan Red Lentil Soup easy to make?
- This recipe is rated medium, with 19 ingredients and 3 steps.
- Is Spiced Moroccan Red Lentil Soup healthy?
- Spiced Moroccan Red Lentil Soup has an easyChef Pro health score of 57/100. Per serving, it provides 273.96 calories and 13.05 g of protein, or 26% of the Daily Value. It is a good source of dietary fiber and iron. Worth noting per serving: sodium at 308.32 mg (13% of the Daily Value) and added sugars at 9.96 g (20% of the Daily Value). It contains Celery, Tomatoes, Garlic and Onions, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
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