Spiced Harissa Lentil Soup with Carrot and Tomato
A fragrant lentil soup simmered with harissa, carrots, and tomatoes, delivering bold flavors with a smooth, comforting texture. This moroccan-inspired vegan (vegan) ready in about 45 minutes pairs olive oil, medium, diced yellow onion, minced garlic cloves for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 280 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.
Ingredients
- 2 tbsp olive oil
- 1 medium, diced yellow onion
- 3 minced garlic cloves
- 2 medium, diced carrots
- 1 cup rinsed red lentils
- 14 oz canned diced tomatoes
- 4 cups vegetable broth
- 1.5 tbsp harissa paste
- 1 tsp ground cumin
- 1/2 tsp smoked paprika
- 1 tsp salt
- 1/2 tsp black pepper
- 1 tbsp lemon juice
- 2 tbsp chopped fresh cilantro
Instructions
- Step 1: Heat 2 tbsp olive oil in a large pot over medium heat. Add 1 diced medium yellow onion and 3 minced garlic cloves, sauté for 3-4 minutes until translucent and fragrant.
- Step 2: Stir in 2 diced medium carrots, 1 tsp ground cumin, 1/2 tsp smoked paprika, and 1.5 tbsp harissa paste, cooking for 2 minutes until spices become aromatic.
- Step 3: Add 1 cup rinsed red lentils, 14 oz canned diced tomatoes, and 4 cups vegetable broth. Bring to a boil, then reduce heat to low and simmer uncovered for 25-30 minutes until lentils and carrots are tender.
- Step 4: Season with 1 tsp salt and 1/2 tsp black pepper. Stir in 1 tbsp lemon juice and 2 tbsp chopped fresh cilantro before serving.
Frequently asked questions
How long does Spiced Harissa Lentil Soup with Carrot and Tomato take to make?
Total time is about 45 minutes (10 min prep + 35 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.
How do I store leftover Spiced Harissa Lentil Soup with Carrot and Tomato?
Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep olive oil from drying out.
Can I substitute ingredients in Spiced Harissa Lentil Soup with Carrot and Tomato?
Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.
How do I scale Spiced Harissa Lentil Soup with Carrot and Tomato for a different number of people?
The recipe is written for 4 servings. Multiply each ingredient by (your serving target / 4). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.
Is Spiced Harissa Lentil Soup with Carrot and Tomato vegan?
Yes — this recipe is tagged vegan based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.
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