Moroccan Lentils is a versatile soupy stew that’s loaded with spices and flavor. It’s a simple one-pot recipe and vegan-friendly with a combination of tender lentils cooked in a vegetable stock and simmered in a tomato base sauce. For spice, we use a combination of turmeric, smoked paprika, ground cumin, and a pinch of cayenne pepper for a little heat. To balance the heat, we add some sweetness from the dried dates.
The dish has evolved over centuries but remains a staple of Moroccan cuisine, influenced by Berber, Arab, and Mediterranean culinary traditions. Best of all, this is a one-pot recipe that comes together in well under an hour.
Healthy | Vegetarian | One-Pot | Vegan
Table of contents:
How to Cook Moroccan Lentils
Ingredients
For the lentils
- 2 cups red lentils
- Extra Virgin Olive Oil
- 1 Canned Diced Tomatoes
- 1-2 fresh tomatoes, loosely chopped
- 1 medium onion, diced
- 2-3 cloves of garlic, minced
- 8 cups water or vegetable stock (store-bought or homemade*)
- 1 tsp Ground Cumin
- 1 tsp turmeric
- 1/2 tsp ground black pepper
- 1 tsp Smoked Paprika
- 1 tsp Garlic Powder
- 1 tsp Cayenne Pepper
- Salt to taste
*For the homemade veggie stock
- 8 cups water
- 1 bay leaf
- Small bundle of Fresh herbs (rosemary, thyme, or basil)
- Whole peppercorns (10-15 or so is enough)
- Small handful of fresh parsley
- Veg ends (tomatoes, onion and garlic skins)
- Approx ½ tsp salt
- Optional: Carrot and half an onion
Garnishings
- Fresh coriander or parsley
- Dried dates or apricots
- Small chives or spring onions
Equipment
- Cooking pot with lid (for the veggie stock)
- 12-Inch Stainless Steel Frying Pan
- Garlic Press (optional)
- Chef Knife
- Wooden Cutting Board
- Mesh Strainer
- Ladle
Step-by-Step Instructions
Step 1 – Prepare ingredients
- Start by preparing the veggies. Finely dice the onion, garlic, and fresh parsley.
- Loosely chop one or two fresh tomatoes and measure out the lentils and spices.
- Keep all the veg ends for the veggie stock.
Step 2 – Prepare homemade veggie stock
* skip this step if using store-bought stock
- Add the veg ends to a large pot with around 2 liters (8 cups) of water.
- Add aromatics (peppercorns, bay leaves, fresh herbs, and bring to a boil.
- Once boiling, reduce heat to medium and leave to simmer for 20-30 minutes.
Step 3 – Build the sauce
- Saute the onion in a little oil until golden on medium-high heat (around 5 minutes), then add the garlic and chopped tomatoes and continue to saute for another 5 minutes.
- Add the spices, the can of diced tomatoes, season to taste, and stir through.
- Reduce heat to medium and leave to simmer for around 10-15 minutes.
Step 4 – Add lentils and veggie stock
- Add 2-3 ladles worth of vegetable stock and stir through, then add the lentils and combine with the sauce.
- Top up the pan with the rest of the vegetable stock and leave to simmer for around 20-30 minutes (20 minutes is a firm lentil, and 30 minutes gives a more mushy consistency- see lentil cooking instructions on the packet for exact cooking times).
Step 5 – Add chopped dates, season, and serve
- Around the last 5 minutes add some of the chopped dates and stir through (or use apricots f you prefer).
- Check the lentil’s consistency and remove them from the heat.
- Season to taste and garnish with some freshly chopped parsley and spring onion, and serve!
Origin of Moroccan Lentils
Morocco. Moroccan has two versions of a lentil soup, one called Harira (when prepared with tomatoes, chickpeas, and sometimes meat) or Adas (when primarily made with lentils). Both have deep roots in North African and Berber cuisine. But of course, with an ingredient as versatile as lentils, many other cultures have used lentils throughout various periods of history.
Berber Influence: The indigenous Berber people of Morocco have long used lentils, chickpeas, and spices in their cooking, creating hearty stews and soups for sustenance.
Arab Influence: With the arrival of Arabs in the 7th century, Moroccan cuisine integrated Middle Eastern spices such as cumin, coriander, and cinnamon.
Andalusian Influence: After the fall of Al-Andalus (Moorish Spain), many Andalusians migrated to Morocco, influencing the refinement of soups like Harira.Ottoman & Trade Influence: Spices like paprika, ginger, and saffron were introduced through trade routes, shaping Moroccan soup flavors.
Lentils: Everyday Comfort Food
Moroccan Lentils, and in particular Lentil soup (Adas), is a popular, affordable dish made in Moroccan homes, often served with khobz (bread). It has gained popularity internationally with its vegan-friendly approach to cooking, yielding everyday comfort food that is rich in flavors from simple (unprocessed) ingredients.
How to Cook Lentils
Lentils, unlike other pulses and beans, are actually very easy to cook. Make sure you use a large enough pot as lentils expand to around twice their size once cooked. It’s best to bring them to a boil with water (or stock), then reduce heat to medium and leave them to simmer, stirring occasionally.
Do I Need to Prepare Lentils Before Cooking with Them?
No, unlike other pulses, lentils do not require to be soaked before they are cooked.
How Long Do Lentils Take to Cook?
Green and brown lentils are firm and edible at the 20-minute mark and usually takes around 30 minutes for them to be soft. If you want super soft (mushy) lentils, just cook them longer. Be sure to stir them every 10 minutes so none stick to the bottom of the pan.
Veggies, Herbs, and Spices
The key to so much flavor in this recipe (let’s face it, lentils are pretty bland on their own), is the herbs and spices used. Moroccan cuisine is famous for the use of spices to enhance flavors and this recipe is no exception.
Veggies
The veggies used in this recipe are simply an onion, some fresh chopped tomato (for some texture and color), and a can of crushed tomatoes, and that’s it!
Herbs and Aromatics: Onion, garlic, fresh parsley, and some finely sliced fresh chives for garnish.
Spices: We used salt, ground black pepper, garlic powder, smoked paprika, turmeric, ground cumin, and we add just a little heat with some cayenne pepper (this can be subbed for fresh chili if you prefer something more spicy).
Add Sweetness with Dried Fruit
Dried fruit such as apricots, raisins, pears, apples, and dates are all common ingredients in any Moroccan kitchen and they help add a layer of delicious sweetness to any recipe. We used a few dried dates to balance the acidity of the tomatoes and contrast with the cayenne pepper. Trust us, it works a treat!
More Healthy Vegan Recipes
- White Bean Soup – The Perfect Comforting Weeknight Soup! VEGAN + Gluten-Free
- Lasagna Soup – Vegan & Healthy Comfort Food Recipe
- Quick and Healthy Mediterranean Dinner for Vegetarians + Vegans
- Mediterranean Potato Salad – No Mayo – Healthy VEGAN Potato Salad Recipe
- Vegan Mediterranean Veg and Lentil Stew (One-Pot Recipe)
- Tabbouleh salad
- Za’atar with roasted eggplant and artichoke hearts
- Melitzanosalata (eggplant dip)
- Baked Mediterranean rice with dates, apricots, and chickpeas
- Moroccan couscous with roasted veg and a tahini dressing
Nutrition Facts
| Servings: 6 | |
| Amount per serving | |
| Calories | 277 |
| % Daily Value* | |
| Total Fat 3.4g | 4% |
| Saturated Fat 0.5g | 2% |
| Cholesterol 0mg | 0% |
| Sodium 473mg | 21% |
| Total Carbohydrate 44.9g | 16% |
| Dietary Fiber 21.2g | 76% |
| Total Sugars 4.4g | |
| Protein 17.7g | |
| Vitamin D 0mcg | 0% |
| Calcium 63mg | 5% |
| Iron 6mg | 32% |
| Potassium 778mg | 17% |
| *The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice. | |
Moroccan Lentils – Easy One-Pot VEGAN Recipe
Equipment
- Cooking pot with lid (for the veggie stock)
- 12-Inch Stainless Steel Frying Pan
- Garlic Press (optional)
- Chef Knife
- Wooden Cutting Board
- Mesh Strainer
- Ladle
Ingredients
For the lentils
- 2 cups red lentils
- Extra Virgin Olive Oil
- 1 Canned Diced Tomatoes
- 1-2 fresh tomatoes loosely chopped
- 1 medium onion diced
- 2-3 cloves of garlic minced
- 8 cups water or vegetable stock store-bought or homemade*
- 1 tsp Ground Cumin
- 1 tsp turmeric
- 1/2 tsp ground black pepper
- 1 tsp Smoked Paprika
- 1 tsp Garlic Powder
- 1 tsp Cayenne Pepper
- Salt to taste
*For the homemade veggie stock
- 8 cups water
- 1 bay leaf
- Small bundle of Fresh herbs rosemary, thyme, or basil
- Whole peppercorns 10-15 or so is enough
- Small handful of fresh parsley
- Veg ends tomatoes, onion and garlic skins
- Approx ½ tsp salt
- Optional: Carrot and half an onion
Garnishings
- Fresh coriander or parsley
- Dried dates or apricots
- Small chives or spring onions
Instructions
Step 1 – Prepare ingredients
- Start by preparing the veggies. Finely dice the onion, garlic, and fresh parsley.1 medium onion, 2-3 cloves of garlic, Small handful of fresh parsley
- Loosely chop one or two fresh tomatoes and measure out the lentils and spices.1-2 fresh tomatoes
- Keep all the veg ends for the veggie stock.
Step 2 – Prepare homemade veggie stock
- * skip this step if using store-bought stock
- Add the veg ends to a large pot with around 2 liters (8 cups) of water.
- Add aromatics (peppercorns, bay leaves, fresh herbs, and bring to a boil.1 bay leaf, Small bundle of Fresh herbs, Whole peppercorns, Veg ends, Approx ½ tsp salt, Optional: Carrot and half an onion, 8 cups water
- Once boiling, reduce heat to medium and leave to simmer for 20-30 minutes.
Step 3 – Build the sauce
- Saute the onion in a little oil until golden on medium-high heat (around 5 minutes), then add the garlic and chopped tomatoes and continue to saute for another 5 minutes.Extra Virgin Olive Oil
- Add the spices, the can of diced tomatoes, season to taste, and stir through.1 Canned Diced Tomatoes, 1 tsp Ground Cumin, 1 tsp turmeric, 1 tsp Smoked Paprika, 1 tsp Garlic Powder, 1 tsp Cayenne Pepper, Salt to taste, 1/2 tsp ground black pepper
- Reduce heat to medium and leave to simmer for around 10-15 minutes.
Step 4 – Add lentils and veggie stock
- Add 2-3 ladles worth of vegetable stock and stir through, then add the lentils and combine with the sauce.8 cups water or vegetable stock, 2 cups red lentils
- Top up the pan with the rest of the vegetable stock and leave to simmer for around 20-30 minutes (20 minutes is a firm lentil, and 30 minutes gives a more mushy consistency- see lentil cooking instructions on the packet for exact cooking times).
Step 5 – Add chopped dates, season, and serve
- Around the last 5 minutes add some of the chopped dates and stir through (or use apricots f you prefer).Dried dates or apricots
- Check the lentil’s consistency and remove them from the heat.
- Season to taste and garnish with some freshly chopped parsley and spring onion, and serve!Small chives or spring onions, Fresh coriander or parsley
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