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!
Check out our 20 Amazing Quinoa Recipes and our25+ Delicious Lentil Recipes!
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
How to make Lentil Quinoa Soup
It starts off with ingredients you probably have. Split red lentils and quinoa and fresh veggies.
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.
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.
Once the ingredients are in the Instant Pot, pressure cook for just 5 minutes! How easy is that?
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!
I hope you give this Moroccan Red Lentil and Quinoa Soup a go this week!
More Favorite Lentil Soup Recipes!
- Red Lentil Soup
- Mushroom Lentil Soup
- Instant Pot Mulligatawny (Curried Indian Soup)
- Healing Lentil Beet Soup
- Lentil Chili
- 20 Instant Pot Recipes (from around the Globe!)
- 25 most popular Vegan/Vegetarian Soup Recipes!
- Moroccan Chicken Lentil Soup with Saffron and Preserved Lemon
- Healthy Middle Eastern Lentil Soup
- Moroccan Lentil and Chickpea Soup (Harira)
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Moroccan Red Lentil Quinoa Soup
- 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
- 2 tablespoons olive oil
- one onion, diced
- 5–6 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.
- 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.
- 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).
- Set instant pot to high pressure for 5 minutes. Manually release (cover the spout with a kitchen towel).
- 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.
- 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:
- 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.
- 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).
- Bring to a boil, cover, and lower heat so it’s gently simmering. Simmer until lentils are tender, about 10-12 minutes.
- 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.
- 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
Can leftovers be frozen with a good result?
Hi Lisa, this soup should freeze great for up to 3 months.
I’ve been making this soup for over two years. It’s the best. Follow the directions you’ll make the best soup you’ve ever tasted, and you’ll have a family and friends favorite. Everyone loves it. I’ve shared the recipe and always get a huge thank you.
Happy to hear you have been enjoying Pam!
Hi! I’m looking to make freezer meals to prep for having my first baby in October. Do you think if I sautéed the aromatics and spices first, I could then put everything in a freezer bag after? Then, when I want to eat it, I can defrost before the instapot and/or use the slow cooker function. Does that sound right?
I love all the recipes on feasting at home and I bet this one will be so nourishing!
Hi Gillian, Congratulations on your first baby!!! Yes, that would work, but maybe it would be simpler to make the soup and freeze it already cooked? Thaw overnight and reheat.
I love this recipe! My son first made it for a large family group and it was so delicious I’ve prepared it several times since. It’s a tasty mix of spices, quinoa, veges and lentils that appeals to most of us. I add a few more veges and serve it with a dollop of yogurt. Thanks!
Sounds perfect! So glad you are enjoying.
This is a truly lovely soup. I have been ill and it was just the thing, lots of flavor without much spice. I made it in the ‘dump and go’ style and thought it came out beautifully even without sauteing the aromatics. I also partially pureed it with an immersion blender, which made the texture very silky.
So glad to hear this! Best healing wishes.💛
Love this soup cant wait to make it again
Awesome to hear Paul!
A much loved family favourite!
I’ve just been put in charge of cooking for the family from now on because of this 😂
Ha! That is awesome…hopefully for you too!
Fabulous and full of flavor! Ingredients are inexpensive staples, time to prepare/cook is minimal, and it is healthy. Do take time, as recommended, to allow fragrance to develop as it makes a huge difference. A new favorite. Thank you for sharing.
Thanks Michelle, love your observations and suggestions!
You have made me into a soup addict! This winter I have made probably 5 of the soups on your site, and each time, I think it’s one of the best dishes I’ve ever made. This was another. Seems like a little bit of magic that such a simple collection of ingredients could make such a complex and delicious dish. Thank you for another masterpiece.
Awesome Marnie! I agree, soups are magical!
OUTSTANDING! Deserves 10 stars…The flavors blended beautifully, a definite regular on my meal plan. I am new to your site, thank you for putting together an exceptionally nutritious and practical website!
Thanks so much Doris! So glad you found us.:)
One of my favourites! Love your site Sylvia. When looking for something to cook for the fam, this is my first stop.
So happy to have you hear Jamie!
So delicious and easy, a hit with everyone in our house – will be making again. Ideal for when I have very little left in the fridge!
I love it for that too!
Hey can you use the brownish great value canned lentils for this? I plan on making it for my parents tonight!
Yes, should be fine!
Fabulous like always. Your blog is the only one I count on for consistently delicious recipes, every single time.
Nice to hear this Shubhada!
Can this be frozen?
Hi Emily! this should freeze fine!
OMG, sooo good and honestly had 90% ingredients in my fridge and pantry:) Family really loved it. I didn’t have raisins but I had dried cranberries leftover from thanksgiving and used them. The little tang it added was a surprise hit. Much appreciate this recipe and will definitely make it again.
Nice Michelle, love the surprises improvising brings!
NOT Moroccan, but probably tasty stew.
Moroccan inspired…:) Give it a try and let us know what you think!
Just made this soup for lunch.
Very delicious!!
Thank you.
Awesome Joanne!
So supremely delicious! This will definitely be a staple from now on. Thank you!
Great to hear Lana!
Perfect soup, really tasty
Great to hear Robyn!
Super easy, super delicious.
Great to hear!