Moroccan Carrot Soup Recipe (Vegan)

This fresh and vibrant Moroccan carrot soup recipe features brilliant spices, fresh vegetables, and plant protein.  Carrots give this soup a creamy texture, and red lentils make it filling enough for a whole meal.  Perfect for meal prep, batch cooking, and making ahead!

This is a fantastic recipe that is light & flavorful, and packs loads of nutrition in each spoonful. Serve with easy homemade naan bread, vegan garlic knots, or rustic no knead bread.

Soups are one of my favorite things to meal prep!  I can make a huge pot on Sundays and have enough for our lunches throughout the week that will keep in the refrigerator.  This Moroccan Carrot Soup is the perfect work lunch for me – its light from the vegetables and spices, but also fills me up until dinner (so I don’t come home from work hangry)!

I normally prefer chunky soups to blended or pureed ones- but I used an immersion blender to give this soup a nice velvety consistency.  You can leave it totally chunky or blend it – up to you – but I would recommended giving this one a whirr in the blender.

This Moroccan Carrot Soup Recipe Is:

• Bright
• Fresh
• Perfectly Spiced
• Hearty
• Satisfying
• Flavorful
• Vegan, Gluten & Dairy Free, High in Protein!

The Best Immersion Blender for Soups

I’ve owned a lot of blenders, but my immersion blender is definitely the best one I’ve owned. This high-speed blender will blend even the toughest of ingredients into pulp.  I prefer using my immersion blender for recipes like soup, as it’s much easier to manage than transferring all the ingredients to a stand blender. This is definitely one kitchen appliance we use on a weekly basis!

Since you’ll blend this soup when you’re done making it, you don’t have to do a lot of precise chopping.  Just make sure the carrots are roughly the same size so they cook evenly, and the rest of the ingredients will puree just fine!

What’s In This Moroccan Carrot Soup with Lentils?

See the recipe card below for full ingredient amounts and recipe instructions!

• Turmeric – a staple in our spice cabinet!
• Cumin: also adds a really nice flavor to this recipe – cumin has a lightly smokey flavor found in a lot of soups.
• Carrots
• Extra virgin olive oil
• Diced tomatoes
• Red Lentils: one of my favorite legumes to stock up on! I always keep a few lbs of these on hand, they are great to throw into soups like this as they dissolve and you can’t even tell they are there.
• Low Sodium Vegetable Stock – I like to use this low sodium vegetable stock for my recipes because it has great flavor… without all the salt.

How Do You Make Carrot Soup with Lentils?

1. In a Dutch oven, heat the olive oil over low heat.  Add the onion and garlic and sauté for 6-8 minutes until veggies become soft.  Add the turmeric, cumin, and coriander to the onion and garlic, and sauté for 2-3 minutes.
2. To the pot, add the carrots, diced tomatoes, lentils and vegetable stock.  Cook for 20 minutes, until the carrots begin to soften and the red lentils dissolve in the soup.
3. Use an immersion blender, and blend the soup until it is thick and creamy.   Add garnishes: I used coconut milk, parsley, and sunflower seeds.

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Moroccan Carrot Soup

Kelly Jensen

This fresh and vibrant Moroccan carrot soup recipe features brilliant spices, fresh vegetables, and plant protein.  Carrots give this soup a creamy texture, and red lentils make it filling enough for a whole meal.  Perfect for meal prep, batch cooking, and making ahead!

5 from 4 votes

Print Recipe Pin Share Tweet

Prep Time 5 minutes mins

Cook Time 30 minutes mins

Total Time 35 minutes mins

Course Appetizer, Lunch, Soup

Cuisine American, Moroccan

Servings 5

Calories 329 kcal

Equipment

• Immersion Blender

Ingredients

  

1x2x3x

• 1 tablespoon olive oil
• 1 sweet onion chopped
• 4 cloves garlic minced
• 1 teaspoon turmeric
• 1 teaspoon cumin
• 2 teaspoons coriander
• 6 carrots sliced
• 1 14-ounce can or package Diced Tomatoes
• 2 cups red lentils
• 6 cups Vegetable Stock
• 1 cup fresh parsley optional
• Sea Salt and Black Pepper
• Garnishes: I used coconut milk, sunflower seeds, and parsley

Cook ModePrevent your screen from going dark

Instructions

 

• In a dutch oven, heat the olive oil over low heat.  Add the onion and garlic and sauté for 6-8 minutes until veggies become soft.  Add the turmeric, cumin, and coriander to the onion and garlic, and sauté for 2-3 minutes.
• To the pot, add the carrots, diced tomatoes, lentils and vegetable stock.  Cook for 20 minutes, until the carrots begin to soften and the red lentils dissolve in the soup.
• You can leave the soup as is and eat it chunky, or blend to a soft creamy base.   Add the parsley, and salt and pepper if desired.

Nutrition

Calories: 329kcalCarbohydrates: 54gProtein: 20gFat: 4gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 2gSodium: 64mgPotassium: 1048mgFiber: 25gSugar: 6gVitamin A: 13276IUVitamin C: 26mgCalcium: 95mgIron: 7mg

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