Recipe description
May 30, 2026
Moroccan Lentil Tomato Soup
Moroccan-inspired lentil soup that supports fiber and gut-friendly flavor.
High Fiber
92%
Match for Gut Health
This score is based on all ingredients included in the food recipe and the data in the InnerBuddies database showing the effect of these ingredients on gut bacteria and functions.
Coming soon: personalization based on your profile and/or your gut microbiome test results.
Why this recipe fits you
- Rich in fiber from lentils, tomatoes, and vegetables.
- Includes colorful plant foods that support dietary diversity.
- Balanced with plant-based protein and healthy fats from olive oil.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Oil, olive
2
tablespoon
Onion soup
1
cup
garlic
2
clove
Carrot
1
piece
Celery
1
piece
Lentils
1
cup
diced tomatoes
1
cup
vegetable broth
4
cup
Seed, cumin
1
teaspoon
Coriander
1
teaspoon
paprika
1
teaspoon
Salt
1
teaspoon
Pepper
1
teaspoon
Parsley
2
tablespoon
Instructions
1
In a large pot, heat the olive oil over medium heat. Add the chopped onion, garlic, carrot, and celery. Sauté until the vegetables are soft.
2
Stir in the lentils, diced tomatoes, vegetable broth, cumin, coriander, paprika, salt, and pepper. Bring to a boil.
3
Reduce the heat and let simmer for about 30 minutes, or until the lentils are tender.
4
Stir in the parsley just before serving. Adjust seasoning to taste.
More Recipes For Your Gut
Nutrition
410 kcal
Calories
15 g
Protein
60 g
Carbohydrates
14 g
Fiber
9 g
Sugar
12 g
Fat
2 g
Saturated fat
1.1 g
Salt
FAQ
What are the main ingredients of Moroccan Lentil Tomato Soup?
Lentils, tomatoes, onions, garlic, olive oil, spices (cumin, coriander, paprika), vegetable stock, and optional herbs.
Is this soup vegan or vegetarian?
Yes. It is plant-based and vegan as written when using vegetable stock and no dairy.
Is the soup naturally gluten-free?
Yes, provided you use gluten-free stock and avoid gluten-containing thickeners.
How should I store leftovers and how long do they keep?
Store in an airtight container in the fridge for 3–4 days; freeze for longer; reheat on the stove.
How spicy is the soup and how can I adjust the heat?
The dish uses warming spices; reduce heat by using less chili or jalapeño; add chili flakes to taste.
Can I make this in a slow cooker or Instant Pot?
Yes: stovetop 30–40 minutes; Instant Pot 8–10 minutes at high pressure with natural release; slow cooker 6–8 hours on low.
How can I adapt the recipe to increase fiber or protein?
For more fiber, add extra vegetables or lentils; use brown lentils; add greens; for protein, add more lentils or chickpeas.
What are polyphenols and why are they mentioned?
Polyphenols are plant compounds that may support gut health; they occur in tomatoes and spices.
What are some serving suggestions or garnishes?
Serve with whole-grain bread, pita, or rice; garnish with cilantro or parsley, lemon juice, and a drizzle of olive oil; yogurt optional.
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