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Easy vegan moroccan soup

Prep Time: 10 mins. Cook Time: 30 mins

easy

4

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

What is the healthiest soup?

As a vegan dietitian, I’m often asked “what should I put in my soup to make it a balanced meal?”. I always recommend legumes because they’re high in protein, which will help you get fuller faster and stay full longer. They’re also rich in carbohydrates, the body’s primary source of energy. In this case, we’re using dry red lentils, which I love because they cook much faster than other pulses.

The vegetables are the second thing I recommend adding, I like to start with an onion and garlic base, then I add my favorite vegetables on top. Canned vegetables, like diced tomatoes, are also an option that is cheap and cuts down prep time.

What makes a good soup?

The secret to a great soup is the flavors. 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 flavors is the best way to enhance the taste of your soups without resorting to adding too much salt.

What are the benefits of using prunes?

Prunes are dried plums and, like all fruits, they are high in carbohydrates which provide your body with energy. They’re great for this recipe because we they are didn’t add any traditional carbohydrates such as pasta, quinoa, or couscous. Prunes help complete the meal and will keep you energized until your next snack or meal.

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

What I love most about 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 a food, it’s packed with vitamins, minerals, and antioxidants.

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Ingredients

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

Directions

1.
In a large saucepan, cook onions in oil over low heat until softened.
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2.
Add spices and garlic and cook for 1 minute.
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3.
Add carrots, lentils, California prunes, tomatoes and stock. Bring to a boil and simmer until the lentils are soft (approx. 30 minutes).
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4.
Stir in lemon juice and coriander. Season with salt and pepper to taste.
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5.
Your vegan Moroccan soup can be served as is or blended to create a smooth soup.
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