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
Soo good and so fast and easy!!
Glad you enjoyed it!
Are you using dried lentils or canned lentils please
Hi Cole- were using dried, split lentils. 😉
The flavour in the recipe is amazing.
Thanks Sandra!
This recipe is AMAZING! Thank you. I made it for dinner just a couple nights ago and the family devoured it. Cut the salt in half for health reasons and it was still incredible. Took your suggestions and added raisins! and topped with a dab of yogurt and lemon (though now I see it was supposed to be lime which will be so good!). I also made a huge pot last night for lunches this week. So healthy, filling and yummy. Love it!
Glad you are enjoying this Tam!
So delicious!!! The flavors dance in your mouth! My boyfriend said it’s one of the best recipes I’ve ever made. Definitely a keeper!
Thank you so much!
Happy this worked for you Penny- thanks!
This is the WORST recipe I have ever made. What a waste of time and money. Just awful.
Oh dear, sorry this didn’t work for your Dodie. Did you happen to make any changes? Just curious how we can improve it.
Do you think I could replace the tomatoes or just leave them out? My partner is allergic.
Hi Katheryn-you could leave them out and more carrots and bell pepper. You may not need the to add the maple at the end (tomatoes are acidic) or if need be, add a few drops of vinegar at the end to balanace.
This soup was delicious and easy to make! I had forgotten to add the maple syrup but it seemed perfect to me. I am looking forward to making it again with some of the variations mentioned (other root veggies and raisins.) I hope anyone who is even thinking about making this recipe checks out the nutritional info provided – lots of fiber and vitamins A & C!
Hi Chris- Glad you liked this one!
This soup was delicious and easy to make! I had forgotten to add the maple syrup but it seemed perfect to me. I am looking forward to making it again with some of the variations mentioned (other root veggies and raisins.) I hope anyone who is even thinking about making this recipe checks out the nutritional info provided – lots of fiber and vitamins A & C!
Thanks and glad you liked it!
I am excited to try this recipe! I am a senior with health issues,and have decided to help my body heal itself by gradually switching to a vegan diet! I am so glad I discovered you!
Welcome to the blog Gail!
I rarely ever leave reviews, but this soup is absolutely amazing! Thank you for a wonderful recipe! I’ve been searching for flavorful, healthy recipes and this has inspired me to try more Moroccan style dishes. Thanks again and I can’t wait to try more of your recipes!
So glad you enjoyed this!
Do you think I can make this in a crock pot slow cooker? If so, what variations should I make to the recipe?
Hi Adriana- I think it can be done- but I have not tried this- so can’t really give specific recommendations – I’m sorry.
I cooked the lentils on the stove top and added chick peas. Towards the end I added some cauliflower florets and cut green beans. Had to adjust the spices and broth with more ingredients and it turned out soooooo good. My family are soup unfriendly but gobbled this up as it looked like a thick stew.. And it was so easy to make.
Sounds delicious!
yum! didn’t have split lentils so just used brown regular ones and they came out perfect (cooked on stove top though wish I had a pressure cooker). Delicious and comforting soup, perfect for a cold evening. Does taste just as delicious if not better the next day. My daughter and husband also loved- “new favorite soup”.
Thank you Sylvia for another fantastic recipe!
Wonderful Nicole!
This was so yummy! I wanted a quick easy dinner to throw together on a weeknight and this was just the trick! I subbed jalapeño for poblano and added raisins but otherwise followed exactly as suggested. I would omit maple syrup next time (esp given I added raisins) as it was a bit sweet. Otherwise so yummy and filling!
Glad you liked it!
This is excellent, and on a cold night, it’s even better! While I thoroughly enjoyed it the night I made it, I was delighted to find that the flavor actually improved after a day.
Yes, it does get better the next day. Glad you enjoed it!
Thanks! it’s delicious!!
Do you think that this will freeze well?
Yes Emily,it should freeze great!
Hi Sylvia, thank you for this recipe! I just realized I only have a bag of brown lentils (not split). Do you think they would work? Or would the cooking time between whole lentils vs quinoa be too off? I imagine I could just cook the mixture with the lentils for a bit and then add the quinoa? Any advice would be great. Thanks!
Hi Jane, yes they would take longer to cook. Also, not sure about the water ratio? You could always cook the lentils separately on the stovetop first, then add? Not sure if that feels like too much trouble though…
Tried this the other rainy day for lunch catchup. Delicious. Thanks for posting it up. We wnjoyed it a lot and none left over. Yum
Thanks Lee!
Hallo and thanks for another hit recipe. As I was cooking it the night before and it started smelling heavenly I had to employ all my willpower to resist it, haha. But, I made up today. Yummy and comforting on a gray and miserable day.
Glad you enjoyed this Alex!
Delicious! Warm, hearty, and perfect for a cold winter night.
Thanks Heather- great to hear!
Would barley or some other grain work and would the amount need to be changed?
My guess, Anne, is Barley will take much longer to cook here, and I’m not sure about the water ratio. I suppose you could experiment with it?
Absolutely delicious! I had an urge for a good nutritious soup and this ticked all the boxes. Definitely a keeper. Thanks Sylvia.
Great to hear Cynthia! Glad you enjoyed this!
This was so warm and nourishing. It made me very happy to prepare it. The flavours are different from the things I usually make so it’s a nice change. I highly recommend.
Great to hear Sarah!