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
Love this one! A great weeknight dinner. I make it as-is and it never disappoints. Thanks for these tasty recipes. 🙂
Gald this works for you Stacey!
One of my favourite recipes. I’ve made it several times now, have used different vegetables and it always turns out great. An easy recipe to follow too. Just another hit by Sylvia. I just love your recipes. Thank you for sharing them.
Thanks Kate- appreciate this!
This tasted great. I used carrots and parsnip. Instead of pobano, I used jalapeños and they gave good kick of heat. I think it’d go well with cauliflower as well. This will be my staple recipe.
I’m so glad you enjoyed this Kim!
Delicious!
If I doubled this recipe would it fit into a 6 quarts instant pot?
Great question and I’m so sorry- I don’t know! I think so? But totally guessing here…. has anyone else tried doubling this?
I followed this recipe exactly in my 3qt instant pot and it worked great, so I think doubling the recipe would work in 6qt as well?
I’m not sure? But it makes sense Kim. I made this in a 6 quart ( not doubled).
I doubled it AND added extra veggies, and it juuuust barely fit at the Max line of my 6 qt IP. GREAT recipe, used my own ras al hanout mix, and it froze well for meal prep. All time fave – and a big thanks to Sylvia!
Thanks Jude- good to know about doubling!
Very Yummy. Thank you so much. Used Santa Fe Chili
Perfect, sounds great!
I made the stovetop version of this recipe. It is absolutely delicious and I can’t wait to eat more from the leftovers tomorrow! I used carrots, about a 1/4 of a sweet potato and celery for the veggies. I omitted the poblano only because I couldn’t find an organic one. It is so so so good! The flavors are remarkable and my husband texted me at worked to thank me profusely for such a great lunch! A total hit!
Great to hear Eva! Thanks!
This has become my favorite soup. I’ve made it three times. I add sweet potatoes, and spinach or kale, whichever is in the fridge. Love, love.
Awesome Pam!
I replaced veggie broth with only water. 1 cup of yam and 1 cup of carrots. Plenty of lemon (in season) and avocado on top (in season too).
Cannot recommend more, so hearty in this cold weather.
Thanks for sharing the recipe.
Glad you enjoyed!
Do I need to presoak dry lentils
No Del, not here!
Would I able to double this recipe in a 6 quartz instant pot?
I think so? But I’m not totally sure. Sorry, Aliya. Has anyone else tried doubling?
I did your stove top version . Me and my husband enjoyed with crusty bread.
Left over I brought to work and much more tasty and delicious. Light and comforting. So good.
Thank you.
Thank you very much for sharing this amazing recipe! I will surely cook it as often as possible….it was simple to cook and yet so yummy!
I love Quinn’s and an always trying new ideas. I think there are some really exciting and refreshing ideas in these recipes.
Jane Hodcroft
One of my favorites, easy and delicious. Can add a Thai pepper near the end (stovetop) for some extra heat.
thanks Jennifer!
I love this recipe. I come back to It time and time again. I love the variety of veggies, the spices, and the warmth of the dish. It’s also easy to make! I usually bring it to work for lunch in the winter time. As always, love and appreciate your ingenuity!
Awww thanks Angeli!
A quick and easy favorite in our house. Lovely combination of flavors and nutritionally dense which is a win for me. I make it without the peppers and spice so my daughter will eat it. I usually add more veggies like sweet potatoes and broccoli or whatever I need to use up. Great for leftovers, too!
On my “best ever” list. My son passed this to me. We love the delicious moroccan flavors. Followed the recipe.
Yummy recipe! I used chopped cauliflower as well as the other veggies, except for the poblano pepper (which I didn’t have). I used water instead of olive oil to sautéed the onions and garlic. I used avocado as a garnish. This is an easy and delicious dish. Thank you Sylvia!!
Is there a substitute to quinoa I can use? I have major stomach problems whenever I eat quinoa 🙁
I think you could sub another grain as far as flavor, but timing/liquid in the instant pot may be tricky. Best bet, cook it seaprately, then add to the soup at the end? You may havevto reduce the liquid too.
Absolutely delicious, but I recommend using cooked quinoa. If you use uncooked quinoa it takes a lot longer than the lentils and they turn to mush.
Absolutely divine! I’m always looking for a way to eat up leftover veggies from the night before’s dinner – so added the roasted carrot and sweet potato I had and it was super delicious, really amazing, thank you!
Added some kale and sweet potatoes! Super big hit for the whole family!
Would someone who doesn’t like tomatoes like this recipe? My husband doesn’t like tomatoes and I am trying to find something meatless that he would like. Thanks!
Well, there are no tomatoes in the soup. 😉
It says that there is one 14-ounce can of diced tomatoes though? I just wanted to know if you can taste the tomatoes at all. 🙂
Oh opps! you are right. Sorry. No, you can’t really taste them. 🙂
Yum! I was cautious on the spice quantities so adjusted the amounts slightly. Delicious and easy and full of flavor! Will make again.
Thanks for this recipe! If I wanted to add chicken breast, would there be any way to cook it together with the soup, or should I cook it separately?
I would add cooked chicken afterwards- just because it may need longer than 5 minutes in the Instant pot. 🙂