Moroccan Carrot, Lentil and Prune Soup

Moroccan Carrot, Lentil and Prune Soup

Moroccan Carrot, Lentil and Prune Soup

Prep Time 15 Minutes
Cook Time 45 Minutes

Calories per seving 310

Fat 9g

Cholesterol 5mg

Sodium 1390mg

Carbohydrates 45g

Fiber 10g

Sugar 14g

Protein 13g


  • 2 tbsp canola oil
  • 1 onion, diced
  • 1 tsp ground cumin
  • 1 tsp ground coriander
  • 1/2 tsp ground turmeric
  • 1/4 tsp ground cinnamon
  • 3 carrots, diced
  • 2 cloves garlic, minced
  • 3/4 cup dried red lentils
  • 1/2 cup Sunsweet® Pitted Prunes, chopped
  • 1 can (14 oz) diced tomatoes
  • 4 cups vegetable or chicken broth
  • 2 tbsp lemon juice
  • 1 tbsp chopped cilantro
  • 1 tbsp chopped parsley
  • Pinch each salt and pepper


Heat oil in large saucepan set over medium heat. Stir in onions and reduce to medium-low. Cook, covered, for 5 to 7 minutes or until softened.  

Increase heat to medium, add cumin, coriander, turmeric and cinnamon. Cook for 1 minute. Add carrots, garlic and 1/3 cup water. Cook, covered, for 5 minutes. Check after a couple of minutes, and if they are starting to stick to the bottom of the pan add a splash of water to loosen. 

Add lentils and prunes; mix well. Stir in tomatoes; bring to a boil. Stir in stock and reduce heat; simmer for 30 minutes or until vegetables and lentils are tender. Stir in lemon juice, coriander, parsley, salt and pepper. Ladle into warmed soup bowls and serve immediately. 

Tip: This soup can be pureed but it’s more of a meal when left chunky.