Spiced Moroccan Lentil and Vegetable Soup
Spiced Moroccan Lentil and Vegetable Soup brings earthy lentils together with carrots, zucchini, and spinach in a warmly seasoned broth of cumin, ginger, and herbs. The result is a comforting bowl with gentle heat, balanced acidity from tomatoes, and a fresh, herbaceous finish. Serve it for a cozy weeknight dinner or a nourishing make-ahead lunch.
- Prep20 mins
- Cook1 hr 5 mins
- Serves7
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Spiced Moroccan Lentil and Vegetable Soup, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 62 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 24 / 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.
- 42
- Heart Health
- 80
- Metabolic
- 55
- Digestive
- 32
- Inflammatory
- 48
- Performance
- 58
- General Wellness
- 1
Warm 1/4 cup olive oil in a large pot over medium heat. Add carrots, onion, kosher salt, parsley, black pepper, ginger, tarragon, and cumin; cook, stirring occasionally, until the onion turns translucent, 5 to 7 minutes.
- 2
Stir in lentils and tomatoes. Pour vegetable broth over all the vegetables and stir to combine. Bring to a boil, then lower the heat to low, cover, and simmer until the lentils are tender, 45 to 50 minutes.
- 3
Stir in spinach and zucchini; simmer until the zucchini is tender, about 7 minutes. Remove from the heat and season to taste with salt. Drizzle 1 teaspoon olive oil over the soup before serving.
- Calories 293.25 kcal Moderate 15%
- Protein 14.68 g Good Source 29%
- Carbohydrate 40.71 g 15%
- Total Fat 10.58 g Moderate 14%
- Saturated Fat 2.0 g Moderate 10%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 3.7 mg Low Source 1%
- Sodium 1069.98 mg High 47%
- Dietary Fiber 13.45 g Good Source 48%
- Total Sugars 9.24 g --
- Added Sugars 1.33 g Low Source 3%
- Calcium 143.03 mg Moderate 11%
- Iron 4.88 mg Good Source 27%
- Potassium 877.45 mg Moderate 19%
- Vitamin A 532.76 mcg Good Source 59%
- Vitamin C 24.95 mg Good Source 28%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Tomatoes 🍅
- Onions 🧅
About This Recipe
Spiced Moroccan Lentil and Vegetable Soup is a Moroccan dinner recipe made with 14 ingredients. It takes about 1 hr 25 mins, serves 7, and is rated easy. Key ingredients include Black Pepper, Carrot, Crushed Tomatoes, and Dried Tarragon. Each serving provides about 293.25 kcal, and is a good source of protein.
Recipe Questions
- What is Spiced Moroccan Lentil and Vegetable Soup?
- It is a Moroccan soup recipe made with 14 ingredients, usually served for dinner or lunch or soup.
- What is Spiced Moroccan Lentil and Vegetable Soup made of?
- The main ingredients are Black Pepper, Carrot, Crushed Tomatoes, Dried Tarragon, Fresh Parsley. The full list of 14 is above.
- What goes well with Spiced Moroccan Lentil and Vegetable Soup?
- Explore these Moroccan side-dish recipes.
- How long does it take to make Spiced Moroccan Lentil and Vegetable Soup?
- About 1 hr 25 mins in total: 20 mins to prepare and 1 hr 5 mins to cook.
- How many calories are in one serving?
- One serving provides about 293.25 kcal. The full nutrition breakdown is above.
- Is Spiced Moroccan Lentil and Vegetable Soup easy to make?
- This recipe is rated easy, with 14 ingredients and 3 steps.
- Is Spiced Moroccan Lentil and Vegetable Soup healthy?
- Spiced Moroccan Lentil and Vegetable Soup has an easyChef Pro health score of 57/100. Per serving, it provides 293.25 calories and 14.68 g of protein, or 29% of the Daily Value. It is a good source of dietary fiber, iron, vitamin A and vitamin C. Worth noting per serving: sodium at 1069.98 mg (47% of the Daily Value) and saturated fat at 2.0 g (10% of the Daily Value). It contains Tomatoes 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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