Spiced Harissa Lentil Soup with Carrot and Tomato

By AislePrompt Editorial · Published 2026-05-09 · Updated 2026-05-09

A fragrant lentil soup simmered with harissa, carrots, and tomatoes, delivering bold flavors with a smooth, comforting texture. This Moroccan-inspired vegan recipe, ready in about 45 minutes, pairs olive oil, yellow onion, 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

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Instructions

1. 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.
2. 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.
3. 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.
4. 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.