Detox Moroccan Lentil Soup Recipe

I’m sharing my Moroccan Lentil Soup, a simple, protein-packed recipe that supports digestion and liver health, and I think you’ll be curious to learn more.

Sometimes I crave something bright and clean but filling, so I started making a Detox Moroccan Lentil Soup that surprised me how fast it became a go to. It’s simple, healthy and gives your stomach and liver a gentle reset while still feeling hearty and packed with protein.

I love how red lentils and ground cumin make it earthy yet lively, and the flavors linger in a way that makes you want to figure out why. This Vegan Lentil Soup feels like a little food experiment that works, and everytime I spoon it I find a new layer to like.

Ingredients

• High in fiber and plant protein they thicken soup and give earthy slightly nutty flavor.
• Healthy monounsaturated fats it’s good for you helps absorb spices adds smooth mouthfeel.
• Adds natural sweetness when cooked provides antioxidants and savory depth to the broth.
• pungent and warming brings immune boosting compounds and a bright savory pop.
• Sweet fiber rich and full of beta carotene adds color and gentle sweetness.
• Earthy and slightly bitter anti inflammatory compounds gives that golden color and warmth.
• Bright acidic lift vitamin C punch balances spices and cuts through richness.

Ingredient Quantities

• 1 cup red lentils
• 1 tbsp olive oil
• 1 medium yellow onion, chopped
• 2 medium carrots, diced
• 2 celery stalks, diced
• 3 garlic cloves, minced
• 1 tbsp tomato paste
• 1 14-ounce can diced tomatoes (400 g), with juices
• 5 cups low-sodium vegetable broth
• 1 cup water
• 1 1/2 tsp ground cumin
• 1 tsp ground coriander
• 1 tsp ground turmeric
• 1 tsp sweet paprika
• 1/2 tsp ground ginger
• 1/4 tsp ground cinnamon
• Pinch to 1/4 tsp cayenne pepper, optional
• 1 bay leaf
• Salt and black pepper to taste
• 2 tbsp fresh lemon juice
• 1/2 cup fresh cilantro or parsley, chopped
• 2 cups baby spinach or chopped kale, optional

How to Make this

1. Rinse 1 cup red lentils under cold water until the water runs clear, drain and set aside.

2. Heat 1 tbsp olive oil in a large pot over medium heat, add 1 chopped medium yellow onion, 2 diced carrots and 2 diced celery stalks and cook, stirring occasionally, until softened about 5 to 7 minutes.

3. Add 3 minced garlic cloves and 1 tbsp tomato paste, cook 1 minute more until fragrant, stirring so the paste doesn’t burn.

4. Sprinkle in 1 1/2 tsp ground cumin, 1 tsp ground coriander, 1 tsp ground turmeric, 1 tsp sweet paprika, 1/2 tsp ground ginger, 1/4 tsp ground cinnamon and a pinch to 1/4 tsp cayenne if you want heat; stir and toast spices 30 to 60 seconds.

5. Pour in 1 14-ounce can diced tomatoes with juices, 5 cups low-sodium vegetable broth and 1 cup water, then add the rinsed lentils and 1 bay leaf. Bring to a boil.

6. Reduce heat to a gentle simmer, cover partially and cook until lentils are tender about 20 to 25 minutes. Skim any foam from the surface if you like.

7. If you want a thicker, creamier texture, remove about a third to half of the soup and purée it, or use an immersion blender to pulse a few times. Put it back and stir. Don’t over-blend unless you want a smooth soup.

8. Stir in 2 cups baby spinach or chopped kale if using and cook 2 to 3 minutes until wilted. Remove and discard the bay leaf.

9. Turn off the heat, add 2 tbsp fresh lemon juice and 1/2 cup chopped fresh cilantro or parsley. Season with salt and black pepper to taste, adjust cayenne if needed, and serve hot.

Equipment Needed

1. Large heavy-bottomed pot (6-quart or similar) for cooking the soup, dont use something too small
2. Wooden spoon or heatproof spatula for stirring
3. Chef’s knife for chopping onion carrots celery and herbs
4. Cutting board
5. Fine-mesh sieve or colander to rinse the lentils
6. Measuring cups and spoons for liquids and spices
7. Can opener for the diced tomatoes
8. Immersion blender (or a regular blender) if you want to purée some of the soup
9. Ladle for serving

FAQ

Detox Moroccan Lentil Soup Recipe Substitutions and Variations

• Red lentils: split yellow lentils (same quick, soft texture), brown or green lentils (cook longer and keep a bit firmer), canned cooked lentils (drain and stir in at the end)
• Olive oil: avocado or grapeseed oil (neutral, high smoke point), light olive or canola oil, ghee or unsalted butter for a richer taste
• Low-sodium vegetable broth: low-sodium chicken broth (if not vegetarian), water plus 1 tsp veg bouillon or paste, mushroom broth or a mild miso broth for extra umami
• Fresh lemon juice: lime juice (1:1 swap), white wine or apple cider vinegar (use about half the amount), chopped preserved lemon or a bit of lemon zest for fermented bright notes

Pro Tips

1) Bloom and caramelize for deeper flavor: when you add the tomato paste and spices, let them cook a bit longer than you think — 90 to 120 seconds — until the paste darkens and the spices smell toasty. Dont walk away though, they can go from perfect to bitter fast.

2) Play with texture, not just a blender: purée only part of the batch for creaminess and leave the rest chunky. For extra silkiness try adding a small peeled potato, or a splash of coconut milk or plain yogurt at the end, it makes the soup richer without hiding the spices.

3) Layer the seasoning and brightness: salt in stages while cooking, then finish with lemon and fresh herbs. Taste after the lentils are cooked and adjust cayenne or salt last — acidity and herbs change how salty the soup feels, so add slowly.

4) Make ahead and rescue tips: the flavors improve next day, but lentils thicken a lot in the fridge. When reheating add a little water or broth to loosen, reheat gently, then freshen with lemon and chopped herbs right before serving. For freezing, portion it flat so it thaws quicker.