Recipe: Moroccan Carrot and Lentil Soup

The seasons are changing, and people are more susceptible to colds and flus. The cold air provides the perfect environment for viruses to flourish and spread effectively.  Now is the time to fuel your body with immune-boosting foods to keep your immune system in top form.

A healthy balanced diet rich in fiber, heart-healthy protein and fats helps your body fight off bacteria, prevent infections and shorten recovery time.  It is especially important to have a healthy digestive system as majority of our immune system resides in the gut.  With beta carotene from carrots, antioxidants from turmeric and ginger, fiber and potassium from lentils, this hearty soup will sure keep you warm and healthy this winter season.

Moroccan Carrot and Lentil Soup

Vegetarian, Gluten-free, Soy-free, Dairy-free, Refined Sugar-free


  • ½ cup red lentils, rinsed (or 1 cup red lentils, cooked)
  • 1 ½ cups water
  • 1 tablespoon olive oil
  • 1 clove garlic, minced
  • ½ cup yellow onion, diced
  • ½ teaspoon fresh ginger, grated
  • 4 cups low-sodium vegetable broth, plus more if desired
  • 1 cup sweet potato, diced into small cubes
  • 1 cup large carrots, chopped into small rounds
  • 1 cup ripe tomatoes, diced (or use 1 can petite diced tomatoes)
  • ½ teaspoon cumin
  • ½ teaspoon cinnamon
  • ½ teaspoon turmeric
  • ½ teaspoon nutmeg
  • 2 cups fresh spinach
  • ¼ cup raisins
  • Fresh cilantro (coriander) or parsley, chopped, for garnish
  • Salt to taste


  1. In a small pot, add dry lentils and water. Bring to a boil and reduce to medium-high heat. Cook for 10 minutes or until lentils are tender.
  2. While lentils cook, heat oil, garlic, onion and ginger in a large soup pot or dutch oven over medium-high heat. Cook until onions are translucent, about 10 minutes.
  3. Once lentils are cooked, drain excess water and add to the soup pot.
  4. Add vegetable broth, sweet potato, carrots, tomato, cumin, cinnamon, turmeric, nutmeg, spinach and raisins. Cover with lid, bring to a boil and immediately reduce to medium heat. Simmer for 20-30 minutes or until sweet potato and carrots have softened. Garnish with chopped cilantro or parsley and serve hot.

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