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
the spices & 1 tsp maple syrup meld to make a delicious “complex” flavour.
Glad you enjoyed!
Wonderful and so flavourful- definitely will be having this one again. I added one parsnip with carrots and a sprinkle of red pepper flakes, otherwise I followed the recipe as described.
Love the additions, thanks Cindy!
Great flavor. Comes together so easily. A new go to recipe for my family.
Glad you are enjoying!
Absolutely delicious and nutritious! I really didn’t want to add the cinnamon but I did and it provided the perfect bit of warmth without being at all overbearing. Added fresh cherry tomatoes, cilantro and a big squeeze of lemon in the bowls. So so good.
Perfect Nicole!
Thanks for this simple and tasty recipe! I used 1/2 sweet potato, and 1/2 carrots, chicken broth, and instead of the poblano, I used a can of diced tomatoes with chilis. This added the perfect amount of heat. No extra salt was needed. Adding this to my regular meal rotation.
Perfect Carol!
This was the most delicious meal ever. Follow recipe exactly–except like me, if you don’t care for spicy hot, only use about a third of the poblno pepper.
An exquisite dish! It was very well-received at a church dinner and prayer meeting.
Nice to hear Cally!
Will black lentils work for this recipe. I have a large amount in my pantry.
Hi Alfedia- the recipe is designed for split lentils, not whole lentils. I think the timing would change?
Wow! This was so simple & so good. I added a squeeze of lime before serving, as suggested. I’ll definitely make again. Thanks for all the wonderful recipes.
Thanks Mary, glad you are enjoying!
I make this frequently. It’s one of few meatless recipes my bf actually enjoys. I’ve fiddled with some of it, like using thyme instead of bay leaves, etc. Today I think was the best yet. Bay leaves instead of thyme is better, imo. I also used chicken bouillon to make my broth today and it was delicious. I added a mini sweet pepper in addition to the bell pepper. I used part regular chili powder and part kashmiri chili powder. And I always slightly increase the amount of spices (except salt, it can get too salty very easily). I actually didn’t even need extra salt today, using the bouillon was enough. Oh and I also used fresh cherry tomatoes instead of canned. Normally I do canned for convenience, but if that made a difference, then I might need to start using fresh more often in my cooking!
Love it Shauna! All your tweaks sound great and so glad you are enjoying!
This recipe appealed to me as soon as I saw it, and I am pleased to say that it is absolutely delicious!!! I made it just as specified (like to do that first time I make a recipe), and have no complaints or reason to change anything. Used honey, not maple syrup. Used raisins. Squeezed lime over each bowl. As pictured, I garnished with radishes (which softened in the stew), cilantro, and a dollop of yogurt. Served with whole wheat naan and mango for dessert. Yummo!!!
So happy you enjoyed!
This has become one of my go to winter soups. It’s just perfect. I usually have most of the ingredients on hand, it is easy to make and the flavor is wonderful. I also put in swiss chard at the end of the cooking time because I love swiss chard. Thank you!
So glad you are enjoying Jenifer! Swiss chard sounds so delicious.
First time making this soup. OhMyGosh-:yes and the best on a cool night. It was so good- we each had 2 servings each. Definitely a repeat on this one!
Awesome Robin! Thanks so much!
Cheap, quick, easy, delicious, and nutritious. Also freezes well, so it’s great to cook in bulk. A staple meal (and probably my only source of vitamins) for my entire stay at university, and for that I have to say thank you!
Yay Charlotte! Glad you like this one!
I made this with carrots, sweet potato and cauliflower as the veggies, and also added in a bunch of kale that I needed to use up. I forgot the maple syrup but did not miss it. It was delicious! Thank you.
Perfect Karen!
In the mood for a comforting, warm midday meal, I Googled, “red lentil quinoa soup”. No surprise that Feasting at Home was the first site spotted. I didn’t have red pepper or poblano and didn’t substitute. No matter, delicious. Thanks once again, Sylvia, for another fantastic recipe.
Thanks so much Robin! Glad this worked for you!
I love this soup with all of the warming spices! Delicious and so filling!
Thanks Jan!
Rich and delicious! This is going to be a go-to recipe.
Thanks Jennifer glad you enjoyed this!
I have made this at least 10 times. I have varied the vegetables and even spice level, always delicious. I have shared this dish with friends and family and one person found it too spicy (?) but is otherwise very well liked by all and It freezes very well. One of my “food prep “ regular recipes in the winter especially.
So happy to hear this Sheryl!
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!
Thanks, Elisabeth!
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!
Love it Tracey!
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?
Thanks Mark! I haven’t tried this with the green lentils– do you know, are they split lentils? If so they should work fine!
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!
Love all of this, perfect!
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!
Perfect Linda, so happy you are enjoying.
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!
Love it Charles~!
I love this recipe. Does it freeze well?
I think it should freeze fine!
I added spinach too, sorry i don’t do instagram
Perfect Linda! Spinach sounds good here!