Easy vegan moroccan soup

Ready in 10 min!
Vegan connecticut dietitian pinit

What is the healthiest soup?

As a vegan dietitian, I’m often asked “what should I put in my soup to make it a balanced meal?”. I always recommend legumes because they’re high in protein, which will help you get fuller faster and stay full longer. They’re also rich in carbohydrates, the body’s primary source of energy. In this case, we’re using dry red lentils, which I love because they cook much faster than other pulses.

The vegetables are the second thing I recommend adding, I like to start with an onion and garlic base, then I add my favorite vegetables on top. Canned vegetables, like diced tomatoes, are also an option that is cheap and cuts down prep time.

What makes a good soup?

The secret to a great soup is the flavors. We’ll use the following spices in this recipe: cumin, dried coriander, turmeric, cinnamon and paprika. This spice combination is sure to satisfy your taste buds. Filling your pantry with spices and experimenting with different flavors is the best way to enhance the taste of your soups without resorting to adding too much salt.

What are the benefits of using prunes?

Prunes are dried plums and, like all fruits, they are high in carbohydrates which provide your body with energy. They’re great for this recipe because we they are didn’t add any traditional carbohydrates such as pasta, quinoa, or couscous. Prunes help complete the meal and will keep you energized until your next snack or meal.

It’s important to note that they are also rich in fiber, which is great for digestive health and overall well-being.

What I love most about prunes is that they are naturally sweet, which helps increase the taste of this meal without adding processed sugar. Plus, because it’s not an ultra-processed a food, it’s packed with vitamins, minerals, and antioxidants.

Vegan connecticut dietitian pinit
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Easy vegan moroccan soup

Difficulty: Beginner Prep Time 10 min Cook Time 20 min Total Time 30 mins Servings: 1 Calories: 1200 Best Season: Fall



  1. Add spices and garlic and cook for 1 minute.

  2. Add carrots, lentils, California prunes, tomatoes and stock. Bring to a boil and simmer until the lentils are soft (approx. 30 minutes).

  3. Stir in lemon juice and coriander. Season with salt and pepper to taste.

  4. Your vegan Moroccan soup can be served as is or blended to create a smooth soup.

Nutrition Facts

Serving Size 1

Servings 1

Amount Per Serving
Calories 100kcal
Calories from Fat 40kcal
% Daily Value *
Total Fat 5g8%
Saturated Fat 2g10%
Trans Fat 3g
Total Carbohydrate 40g14%
Dietary Fiber 4g16%
Sugars 50g
Protein 20g40%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.


This vegan Moroccan soup is bursting with flavor and is ready in under 30 minutes (only 10 minutes of prepping and 20 minutes of cooking).

Frequently Asked Questions

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How do I make this vegan Moroccan soup even healthier?

You can make this soup even healthier by adding more vegetables like spinach, kale, or bell peppers for added vitamins and minerals. You can also reduce the oil or use a healthier oil alternative, such as olive oil, and use low-sodium vegetable broth to lower the sodium content.

Can I substitute other vegetables for carrots in this soup?

Yes, you can substitute carrots with other vegetables like sweet potatoes, butternut squash, or zucchini based on your preferences and what you have available.

What are the health benefits of using red lentils in this soup?

Red lentils are a great source of plant-based protein and dietary fiber, which can help keep you feeling full and satisfied. They are also rich in essential nutrients like folate, iron, and potassium.

If you like it, share it!

Tag #veganrecipes #plantbasedrds if you made this recipe. Follow @alyssafontainerd on Instagram for more recipes.

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alyssa fontaine plant based dietitian

Alyssa Fontaine, RD

Meet Alyssa Fontaine. She is the Founder of Plant-Based Dietitians, a team of plant-based dietitians and nutritionists offering online consultations in Canada and the United States

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