I’m sharing a Detox recipe and in it I explain how my Moroccan Lentil Soup supports digestion and liver health while staying simple, protein-packed, vegan, gluten-free and ideal for meal prep.

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I’ve been obsessed with a bowl that feels bright not heavy. This Moroccan Lentil Soup caught me off guard because simple ingredients like brown or green lentils and fresh ginger create layers I didn’t expect.

It’s one of those Vegan Lentil Soup recipes that keeps you full yet somehow gentle on digestion and the liver, which is weirdly satisfying. I keep thinking about the mingled warmth and zesty lift, and I cant stop imagining different spoonfuls, some hearty some almost tangy.

If you want a dinner that makes you curious about flavor without fuss, this is it.

Ingredients

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Lentils: High in plant protein and fiber, keeps you full, low in fat, great for digestion.
Olive oil: Healthy monounsaturated fats, helps absorb spices, adds silky mouthfeel and warmth.
Onion: Adds savory sweetness when cooked, supplies antioxidants and prebiotic fiber, immune boost.
Garlic: Garlic gives pungent depth, has antimicrobial compounds and heart healthy benefits.
Ginger: Bright, warming zing that aids digestion and reduces inflammation, not too hot.
Kale or spinach: Leafy greens add iron calcium vitamins, brightens the soup and adds texture.
Lemon juice: Sharp citrus lift, cuts richness, adds vitamin C and fresh clean flavor.
Cumin and turmeric: Warm spices bring Moroccan flavor, anti inflammatory benefits, earthy and aromatic notes.

Ingredient Quantities

1 cup dry brown or green lentils

1 tbsp olive oil

1 medium yellow onion, finely chopped

3 garlic cloves minced

1 tbsp fresh ginger, grated

2 medium carrots, diced

2 celery stalks, diced

1 red bell pepper, diced (optional)

1 can (14 oz) diced tomatoes, undrained

6 cups low-sodium vegetable broth

1 tsp ground cumin

1 tsp ground coriander

1/2 tsp ground turmeric

1/2 tsp smoked paprika

1/4 tsp ground cinnamon

1/4 tsp cayenne pepper (optional)

1 bay leaf

1 tsp sea salt

1/2 tsp black pepper

2 cups chopped kale or spinach

Juice of 1 lemon (about 2 tbsp)

1/4 cup fresh cilantro or parsley, chopped

How to Make this

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1. Rinse 1 cup brown or green lentils under cold water and pick out any stones or debris, then drain well.

2. Heat 1 tbsp olive oil in a large pot over medium heat. Add 1 finely chopped yellow onion and sauté until translucent, about 5 minutes.

3. Add 3 minced garlic cloves and 1 tbsp grated fresh ginger, cook 30 to 45 seconds until fragrant but don’t let them burn.

4. Stir in 2 diced carrots, 2 diced celery stalks and the optional diced red bell pepper, cook 3 to 4 minutes to soften.

5. Add the spices: 1 tsp ground cumin, 1 tsp ground coriander, 1/2 tsp ground turmeric, 1/2 tsp smoked paprika, 1/4 tsp ground cinnamon and the optional 1/4 tsp cayenne. Toast the spices with the veg for about 30 seconds to wake them up. Season with 1 tsp sea salt and 1/2 tsp black pepper.

6. Pour in 1 can (14 oz) diced tomatoes with their juices, the rinsed lentils and 6 cups low-sodium vegetable broth. Add 1 bay leaf, bring to a boil, then reduce heat and simmer gently, partially covered, until lentils are tender about 25 to 30 minutes. Stir occasionally and add a splash more broth or water if it gets too thick.

7. Remove and discard the bay leaf. Taste and adjust seasoning if needed. If you want a creamier texture, use an immersion blender to purée about 1/3 to 1/2 of the soup right in the pot, or ladle a few cups into a blender and pulse then return. Don’t over-blend unless you want a smooth soup.

8. Stir in 2 cups chopped kale or spinach and simmer 2 to 3 minutes until wilted. Then remove from heat and squeeze in the juice of 1 lemon (about 2 tbsp) to brighten everything up.

9. Finish with 1/4 cup chopped fresh cilantro or parsley, give one last stir and serve. Leftovers keep well for meal prep, and the soup often tastes even better the next day.

Equipment Needed

1. Large pot with lid, for sautéing and simmering the lentils
2. Cutting board
3. Chef’s knife
4. Wooden spoon or heatproof spatula
5. Measuring cups and spoons
6. Colander or fine mesh sieve to rinse the lentils
7. Can opener
8. Ladle for serving and stirring
9. Immersion blender or regular blender if you want a creamier texture

FAQ

Can I use canned lentils instead of dry ones?

Yes, no problem. Drain and rinse canned lentils and add them near the end of cooking just to heat through. Cut back the broth by about 1 to 1 1/2 cups since canned lentils are already soft and you dont need as much liquid.

How do I make the soup milder or spicier?

To make it milder omit the cayenne and use less smoked paprika. For more heat add more cayenne, a pinch of red pepper flakes or a spoonful of harissa. Taste as you go, its easy to add but hard to take away.

Can I cook this in an Instant Pot or pressure cooker?

Yep. Sauté onion, garlic, ginger and spices in the pot, add lentils, tomatoes and broth, seal and cook on high pressure 10 to 12 minutes then natural release 10 minutes. If using canned lentils cut cook time to 3 to 5 minutes.

How should I store and reheat leftovers?

Store in an airtight container in the fridge 4 to 5 days. Freeze up to 3 months. Thaw overnight in the fridge, reheat gently on the stove adding a splash of broth or water since it thickens when chilled.

Can I swap the greens or leave them out?

Sure. Spinach, kale or chard all work. Add chopped greens in the last 3 to 5 minutes so they just wilt. You can skip them but you lose some of the fresh nutrients and color.

Soup too thin or too thick, what do I do?

To thin it add hot broth or water a little at a time. To thicken simmer uncovered until reduced, or blend 1 to 2 cups of the soup and stir it back in for a creamier texture without dairy.

Detox Moroccan Lentil Soup Recipe Substitutions and Variations

Lentils: dont have brown or green ones use red split lentils or even green split peas. Red lentils cook way faster and will break down so the soup gets thicker, so keep an eye on them.
Olive oil: swap with avocado oil or grapeseed oil for a neutral taste, or use a little ghee for richness if you dont need it to be vegan.
Low sodium vegetable broth: you can use low sodium chicken broth for more savory depth, or just water plus a vegetable bouillon cube or a spoonful of miso for extra umami. taste and adjust salt.
Kale or spinach: try Swiss chard, collard greens, frozen spinach or baby bok choy. tougher greens like collards need a bit more cooking time.

Pro Tips

– Toast your spices a little longer than you think, just until they smell warm and nutty, but dont let them burn. After toasting, splash a bit of the broth or tomato juice into the pan and scrape up the brown bits, that little fond adds tons of flavor.

– For a thicker, more interesting texture, puree about half the soup or mash some lentils right in the pot instead of blending everything, you get creaminess and bite at the same time. If it gets too dense after sitting, stir in warm broth when reheating, it wakes it right up.

– Be careful with salt and acid, season in stages. Start light with salt, then taste after the lentils are fully cooked, and only add the lemon juice at the very end so the brightness stays fresh. If the tomatoes taste too sharp, a small pinch of sugar or a drizzle of honey will balance them.

– Add the greens and fresh herbs last minute so they stay bright, not mushy, and chop the herbs small so they mix in better. Leftovers actually improve overnight but label and cool quickly before refrigerating, and dont forget to stir well when you reheat so the flavors even out.

Detox Moroccan Lentil Soup Recipe

Recipe by Bob Jones

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I’m sharing a Detox recipe and in it I explain how my Moroccan Lentil Soup supports digestion and liver health while staying simple, protein-packed, vegan, gluten-free and ideal for meal prep.

Servings

servings

Calories

197

kcal

Equipment: 1. Large pot with lid, for sautéing and simmering the lentils
2. Cutting board
3. Chef’s knife
4. Wooden spoon or heatproof spatula
5. Measuring cups and spoons
6. Colander or fine mesh sieve to rinse the lentils
7. Can opener
8. Ladle for serving and stirring
9. Immersion blender or regular blender if you want a creamier texture

Ingredients

1 cup dry brown or green lentils
1 tbsp olive oil
1 medium yellow onion, finely chopped
3 garlic cloves minced
1 tbsp fresh ginger, grated
2 medium carrots, diced
2 celery stalks, diced
1 red bell pepper, diced (optional)
1 can (14 oz) diced tomatoes, undrained
6 cups low-sodium vegetable broth
1 tsp ground cumin
1 tsp ground coriander
1/2 tsp ground turmeric
1/2 tsp smoked paprika
1/4 tsp ground cinnamon
1/4 tsp cayenne pepper (optional)
1 bay leaf
1 tsp sea salt
1/2 tsp black pepper
2 cups chopped kale or spinach
Juice of 1 lemon (about 2 tbsp)
1/4 cup fresh cilantro or parsley, chopped

Directions

Rinse 1 cup brown or green lentils under cold water and pick out any stones or debris, then drain well.
Heat 1 tbsp olive oil in a large pot over medium heat. Add 1 finely chopped yellow onion and sauté until translucent, about 5 minutes.
Add 3 minced garlic cloves and 1 tbsp grated fresh ginger, cook 30 to 45 seconds until fragrant but don’t let them burn.
Stir in 2 diced carrots, 2 diced celery stalks and the optional diced red bell pepper, cook 3 to 4 minutes to soften.
Add the spices: 1 tsp ground cumin, 1 tsp ground coriander, 1/2 tsp ground turmeric, 1/2 tsp smoked paprika, 1/4 tsp ground cinnamon and the optional 1/4 tsp cayenne. Toast the spices with the veg for about 30 seconds to wake them up. Season with 1 tsp sea salt and 1/2 tsp black pepper.
Pour in 1 can (14 oz) diced tomatoes with their juices, the rinsed lentils and 6 cups low-sodium vegetable broth. Add 1 bay leaf, bring to a boil, then reduce heat and simmer gently, partially covered, until lentils are tender about 25 to 30 minutes. Stir occasionally and add a splash more broth or water if it gets too thick.
Remove and discard the bay leaf. Taste and adjust seasoning if needed. If you want a creamier texture, use an immersion blender to purée about 1/3 to 1/2 of the soup right in the pot, or ladle a few cups into a blender and pulse then return. Don’t over-blend unless you want a smooth soup.
Stir in 2 cups chopped kale or spinach and simmer 2 to 3 minutes until wilted. Then remove from heat and squeeze in the juice of 1 lemon (about 2 tbsp) to brighten everything up.
Finish with 1/4 cup chopped fresh cilantro or parsley, give one last stir and serve. Leftovers keep well for meal prep, and the soup often tastes even better the next day.

Notes

Below you’ll find my best estimate of this recipe’s nutrition facts. Treat the numbers as a guide rather than a rule—great food should nourish both body and spirit. Figures are approximate, and the website owner assumes no liability for any inaccuracies in this recipe.