This hearty nourishing Moroccan Red Lentil Quinoa Soup is vegan, easy to make and made with simple everyday ingredients. Flavorful and aromatic, the warming spices are especially cozy. This can be made in under 30 minutes in an Instant Pot or on the stovetop and keeps well for midweek meals. Video!

This Moroccan Red Lentil Quinoa Soup is made with simple ingredients, easy to make and full of delicious flavor! Make this in an Instant Pot or stove top. #lentilsoup #veganlentilsoup #vegansoup #quinoasoup #moroccansoup #redlentilsoup

Enter with love the temple that is your own heart.~ Ramana Maharshi

This simple nurturing soup is so easy to put together and made with very simple ingredients. That being said, the flavors don’t disappoint. Infused with fragrant Moroccan Spices, this Red Lentil Quinoa Soup is not only vegan and healthy, it is cozy, warming and comforting.

Using quick-cooking split red lentils and quick-cooking quinoa, this soup only takes 5 minutes of pressure cooking in an Instant Pot or 10-12 minutes on the stovetop. SO FAST!!! And that is why you see them paired here together. They take roughly the same amount of time to cook!

Make it ahead for the busy week and feel comfort in knowing you have something healthy in your fridge, at all times. It’s really a nice feeling. This week I had it for lunch, then once for dinner, and then as a midnight snack (instead of reaching for chips). It was a good diversion, and suprisingly satisfying.

Moroccan Lentil Quinoa Soup | Video

 

This hearty nourishing Moroccan Red Lentil Quinoa Soup is vegan, easy to make and made with simple everyday ingredients. Flavorful and aromatic, the warming spices are especialluy cozy. This can be made in under 30 minutes in an Instant Pot or on the stovetop and keeps well for midweek meals. 

It starts off with ingredients you probably have. Split red lentils and quinoa and fresh veggies.

This hearty nourishing Moroccan Red Lentil Quinoa Soup is vegan, easy to make and made with simple everyday ingredients. Flavorful and aromatic, the warming spices are especialluy cozy. This can be made in under 30 minutes in an Instant Pot or on the stovetop and keeps well for midweek meals. 

Today I’m using colorful carrots I found at the farmers market.  Other root veggies would work well here too- sweet potatoes, yams, parsnips,  celery root.

This hearty nourishing Moroccan Red Lentil Quinoa Soup is vegan, easy to make and made with simple everyday ingredients. Flavorful and aromatic, the warming spices are especialluy cozy. This can be made in under 30 minutes in an Instant Pot or on the stovetop and keeps well for midweek meals. 

I added a chili for a little kick of heat, but feel free to leave it out.

Here I’m using the Instant pot for quick and easy preparation, but this also works well in a pot on the stove.

It’s the fragrant spices that turn this Red Lentil Soup into something magic. This reminds me so much of the frugal meals my parents would make growing up. Just very simple humble ingredients, but turned into something special with the spices. Very economical.

This hearty nourishing Moroccan Red Lentil Quinoa Soup is vegan, easy to make and made with simple everyday ingredients. Flavorful and aromatic, the warming spices are especialluy cozy. This can be made in under 30 minutes in an Instant Pot or on the stovetop and keeps well for midweek meals. 

Once the ingredients are in the Instant Pot, pressure cook for just 5 minutes! How easy is that?

This hearty nourishing Moroccan Red Lentil Quinoa Soup is vegan, easy to make and made with simple everyday ingredients. Flavorful and aromatic, the warming spices are especialluy cozy. This can be made in under 30 minutes in an Instant Pot or on the stovetop and keeps well for midweek meals. 

Then just serve it up with something fresh on top. I love crunchy radishes and fresh herbs like cilantro, mint, parsley or even dill.  Scallions are nice too. A drizzle of olive oil is delicious and if you want extra richness, a swirl of yogurt is nice too.

For those of you who like a bit of sweetness, feel free to toss a few raisins into the pot- sooooooo good!

This hearty nourishing Moroccan Red Lentil Quinoa Soup is vegan, easy to make and made with simple everyday ingredients. Flavorful and aromatic, the warming spices are especialluy cozy. This can be made in under 30 minutes in an Instant Pot or on the stovetop and keeps well for midweek meals. #vegansoup #redlentisoup #quinoasoup #moroccansoup #moroccanstew #veganstew #instantpotsoup #instantpot

 

This hearty nourishing Moroccan Red Lentil Quinoa Soup is vegan, easy to make and made with simple everyday ingredients. Flavorful and aromatic, the warming spices are especialluy cozy. This can be made in under 30 minutes in an Instant Pot or on the stovetop and keeps well for midweek meals. #vegansoup #redlentisoup #quinoasoup #moroccansoup #moroccanstew #veganstew #instantpotsoup #instantpot

I hope you give this Moroccan Red Lentil and Quinoa Soup a go this week!

RELATED:  20 Instant Pot Recipes (from around the Globe!) 

Our 25 most popular Vegan/Vegetarian Soup Recipes!

xoxo

Sylvia

I love seeing all your cooking on Instagram! Make sure to tag @feastingathome so I don’t miss it… and so I can repost!

 

 

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This Moroccan Red Lentil Quinoa Soup is made with simple ingredients, easy to make and full of delicious flavor! Make this in an Instant Pot or stove top. #lentilsoup #veganlentilsoup #vegansoup #quinoasoup #moroccansoup #redlentilsoup

Moroccan Red Lentil Quinoa Soup

  • Author: Sylvia Fountaine
  • Prep Time: 15
  • Cook Time: 15
  • Total Time: 30 minutes
  • Yield: 8 cups 1x
  • Category: soups, vegan, gluten free
  • Method: Instant Pot, Stovetop
  • Cuisine: Moroccan

Description

This Moroccan Red Lentil Quinoa Soup is made with simple ingredients, easy to make and full of delicious flavor! Make this in an Instant Pot or stove top.


Ingredients

Scale
  • 2 tablespoons olive oil
  • one onion, diced
  • 56 garlic cloves, rough chopped
  • 3 carrots, diced (2 cups) ( or sub other root veggies- yam or sweet potato, parsnips, celery root, sunchokes)
  • 1 red bell pepper, diced
  • 1 poblano pepper, diced (optional, for a subtle heat)
  • one 14-ounce can diced tomatoes (or sub 1 1/2 cups diced tomatoes with juices)
  • 4 cups veggie broth (or chicken broth)
  • 1  1/2 teaspoon salt
  • 2 teaspoons cumin
  • 1 teaspoon chili powder
  • 1 teaspoon coriander
  • 1 teaspoon cinnamon
  • 1 teaspoon dried thyme (or add a few bay leaves)
  • 1/2 teaspoon turmeric
  • 1 teaspoon maple syrup ( or honey)
  • 3/4 cup red lentils (split lentils)
  • 1/4 cup quinoa
  • optional addtions: 1/4 cup raisins

Garnish: fresh cilantro,parsley, scallions or mint, a squeeze of lemon or lime, a drizzle of olive oil (or swirl of yogurt) or even sliced avocado.


Instructions

See notes for the stovetop.

  1. Set Instant Pot ( Pressure cooker) to saute function and heat the oil. Add the onion and garlic and saute 3-4 minutes, stirring until fragrant. Add the carrots, bell pepper and optional poblano and stir 2 minutes.
  2. Add the diced tomatoes (and juices) and broth. Stir in the salt, cumin, chili powder, coriander, cinnamon, turmeric, thyme, and maple syrup.  Stir in the split red lentils and the quinoa. You will be tempted to add more but don’t. 🙂 Give a good stir. At this point, you could also toss in 1/4 cup raisins (or add after).
  3. Set instant pot to high pressure for 5 minutes. Manually release (cover the spout with a kitchen towel).
  4. Taste, adjust salt if needed. For a bit of acid, a squeeze of lemon or lime is nice. The stew will thicken as it sits.
  5. Serve this up with fresh radishes and herbs. Add a drizzle of olive oil  (or for extra richness and a swirl of yogurt).

Notes

Stovetop directions:

  1. Heat the oil in a large pot or dutch oven over medium-high heat. Add the onion and garlic and saute 3-4 minutes, stirring until fragrant. Lower heat to medium, add the carrots, bell pepper and optional poblano and stir 3-4 minutes.
  2. Add the diced tomatoes (and juices), broth. Stir in the salt, cumin, chili powder, coriander, cinnamon, turmeric, thyme, and maple syrup.  Stir in the split red lentils and the quinoa. You will be tempted to add more but don’t. 🙂 Give a good stir. At this point, you could also toss in 1/4 cup raisins (or add after).
  3. Bring to a boil, cover, and lower heat so it’s gently simmering. Simmer until lentils are tender, about 10-12 minutes.
  4. Taste, adjust salt if needed. For a bit of acid, a squeeze of lemon or lime is nice. The stew will thicken as it sits.
  5. Serve this up with fresh radishes and herbs. Add a drizzle of olive oil  (or for extra richness and a swirl of yogurt).

Nutrition

  • Serving Size: 1.6 cups
  • Calories: 265
  • Sugar: 8.8 g
  • Sodium: 759.7 mg
  • Fat: 7.5 g
  • Saturated Fat: 1.1 g
  • Carbohydrates: 42.1 g
  • Fiber: 8.5 g
  • Protein: 10.6 g
  • Cholesterol: 0 mg

Keywords: Red lentil soup, Moroccan Lentil Soup, Vegan Lentil soup, Lentil quinoa soup, Moroccan Lentil Stew, Best moroccan lentil soup, red lentil soup recipe

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Hi, I'm Sylvia!

Chef and author of the whole-foods recipe blog, Feasting at Home, Sylvia Fountaine is a former restaurant owner and caterer turned full-time food blogger. She currently lives in the Pacific Northwest and shares seasonal, healthy recipes along with tips and tricks from her home kitchen.

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Comments

  1. So yummy! I did beets and carrots as the root veggies, and I used up some leftover broth I had from cooking a shoulder of pork. We love all your recipes and frequently use them for our weekly meal prep. Thank you!

  2. Absolutely delish! Everyone in the house loved it! I added 2 Tbsp tomato paste, and a bit of extra water to make it go further with the extra veges I added. Perfect for a winters night here in Australia. My 8 year old son who always declares he hates soup, actually ate a whole bowl! (with a dash of cream!) Thank you for a new fav recipe!

  3. Love this recipe. Questions about the red lentils–I haven’t seen red lentils at Trader Joe’s in a few months–they have green lentils instead. Has anyone tried this recipe with green lentils?

    1. Thanks Mark! I haven’t tried this with the green lentils– do you know, are they split lentils? If so they should work fine!

  4. My kitchen is my temple of creativity. And just like so many other times, I couldn’t resist adding my own twist to this recipe. I skipped carrots (because there was none in the vicinity), cumin (because I’ve cooked too much Indian lately), and added two asparagus (because they had been waiting for my attention in the fridge too long). With all that, this soup is absolutely DELICIOUS and the recipe has landed in my “favorites” folder. Thank you Sylvia!

  5. I’m learning to cook healthier and enjoy learning to use things I’ve not used in the past. This is a tasty meal that freezes well or can be shared with my daughter and her family. I absolutely love it!

  6. I just made this for my family. The yougest child, who swears that she hates all vegitables and will never eat one, polished off her bowl in seconds. I loved it!