This vegan Moroccan soup with California Prunes is bursting with flavour and is ready in under 30 minutes (only 10 minutes of prepping and 20 minutes of cooking).

What are the benefits of using California Prunes?

prunes holding with hand

Prunes are dried plums, and, like all fruits, they are high in carbohydrates which provide your body with energy. California Prunes help complete your dish and will keep you energized until your next snack or meal.

It’s important to note that they are also rich in fibre, which is great for digestive health and overall well-being.

What I love most about California Prunes is that they are naturally sweet, which helps increase the taste of this meal without adding processed sugar. Plus, because it’s not an ultra-processed food, it’s packed with vitamins, minerals, and antioxidants.

*Note: : California Prunes are not sold in these packages.

What makes a soup nutritious?

As a vegan dietitian, I’m often asked “what should I put in my soup to make it a balanced meal?”. I always recommend adding foods that are high in fibre, such as fruits, vegetables, legumes and/or grains.  This will help you stay satiated and  will also provide many vitamins and minerals that contribute to your overall health.

What makes a good soup tasty?

The secret to a great soup is the flavours. We’ll use the following spices in this recipe: cumin, dried coriander, turmeric, cinnamon and paprika. This spice combination is sure to satisfy your taste buds. Filling your pantry with spices and experimenting with different flavours is the best way to enhance the taste of your soups without resorting to adding too much salt.


Prep Time10 mins
Cook Time30 mins
Course: Main Course


  • ¾ cup (175 ml) California Prunes chopped
  • 1 tsp (5 ml) olive oil
  • 1 onion peeled and diced
  • 1 tsp (5 ml) cumin
  • 1 tsp (5 ml) dried coriander
  • ½ tsp (2 ml) turmeric
  • ¼ tsp (1 ml) cinnamon
  • ½ tsp (2 ml) paprika
  • 2 cloves of garlic minced
  • 4 carrots peeled and diced
  • ¾ cup (175 ml) dried red lentils
  • 1 can (540 ml) diced tomatoes
  • 2 ½ cups (625 ml) vegetable stock
  • ½ lemon juiced
  • 2 tbsp (30 ml) coriander chopped


  • In a large saucepan, cook onions in oil over low heat until softened.
  • Add spices and garlic and cook for 1 minute.
  • Add carrots, lentils, California Prunes, tomatoes and stock. Bring to a boil and simmer until the lentils are soft (approx. 30 minutes).
  • Stir in lemon juice and coriander. Season with salt and pepper to taste.


Can be served as is or blended to create a smooth soup.
The original recipe comes from the California Prunes website.

California Prunes has tons of great recipes packed with nutrition. They’ve actually ‘Teamed Up’ with professional Canadian athletes to provide people with easy workout tips and advice on leading a more healthy lifestyle. Check out the Team Up tab on http://www.californiaprunes.ca/ for more info on how these Canadian athletes incorporate prunes in their everyday lifestyle and workout regime.

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