This post contains affiliate links. Please see our disclosure policy.

My very good friend Somer McCowan’s first book is out this week! The Abundance Diet: The 28-day Plan to Reinvent Your Health. This groundbreaking cookbook and diet plan is for anyone who wants to take control of their weight and health through whole plant-based foods. Somer’s 28-Day Diet Plan includes a foreword by Neal Barnard, M.D. and a (optional) bonus juice feast to kick start your weight loss and health journey. The plan includes over 100 delicious recipes (all gluten-free) and is customizable to suit individual tastes.

Jump to Recipe   

Moroccan Lentil Soup | Vegan Richa


Somer trained in restaurants and bakeries in the United States and Australia. After going vegan, she reversed severe ulcerative colitis, and many who have tried her plan lost weight quickly and safely while feeling full and eating an abundance of whole plant-based foods.  She blogs at, where her vegan cheese balls have taken the vegan world by storm! Her story also features on and

The book is not just about Smoothies, there are hot meals that you can distribute over the day. It takes the guess work out of planning the 28 days of eating whole foods, still stay full, feel fresher and awesome while doing it. the book offers creative ways to enjoy some traditional foods with a lower calorie content. This is a diet book but also for anyone interested in improving their overall health. The recipes are based on whole ingredients.

The first few chapters talk about relationship with food, identifying negative eating patterns, tips on simplifying the menu, extending life of fresh produce, meal plans, shopping lists, reducing food waste, budgeting and more. Then the recipes that cover Breakfast, Smoothies, Soups, Salads and Dressing, Dips and Snacks, Mains, Dessert, and a chapter on fitness and extending the plan beyond 28 days. Pick up the 28 day meal plan copy here!

The Publisher is giving away a copy of the book to one blog reader! Enter the giveaway to win a copy of the book by leaving a comment on this post about your favorite Summer recipe that is whole food based and keeps you full! Somer is also giving away 5 signed copies on her blog.

The Abundance Diet

Initially I thought that I might not be the audience for the book. I do not drink smoothies, esp greens, as they do not work well with my tummy. I am not particular about counting calories and such. But, as I read through the book, I keep learning stuff that I can apply to my lifestyle and already found certain patterns that I can modify. Eating healthily (and deliciously) always makes a difference in how I feel. The soups, stews, dressings, snacks, mains and dessert are going to keep me occupied for a while! Preview the book on the Look Inside feature on Amazon for access to the first few chapters and sample recipes to help you decide!

I made the Moroccan lentil stew because I always have the ingredients on hand and it was so good!. I also made the vegan egg salad. (below)

abundance diet 8639

And some cashew ranch dressing to serve with roasted sweet potatoes for snack. The smoothies will show up on hubbs Summer breakfast. I am loving the soups, stews and mains like Chiles relenos casserole , African peanut stew, Cheesy Cauliflower and Potato Bake, Grilled Eggplant and Zucchini Lasagna, Bananas Foster Pancakes, Raw Pad Thai, BBQ Roasted Chickpeas!, Blueberry Peach Tart with Apricot Crumble.

abundance diet 8655-001

Even when you think you have tried red lentils in all ways possible, there are new ways to eat them, like this delicious Moroccan Lentil Stew! Lightly spiced, tomatoey, zesty and just perfect hot or cold! We served this with some multigrain garlic bread.


Moroccan Lentil Soup Recipe from The Abundance Diet.

4.88 from 16 votes
By: Somer McCowan
Prep: 15 minutes
Cook: 45 minutes
Total: 1 hour
Servings: 4
Course: Soup
My Australian sister-in-law Annette made this soup for us while her family was here vacationing in the United States. Here’s my interpretation of her soup, which is easily the most popular soup recipe on my website. (Recipe from The Abundance Diet, © 2015 by Somer McCowan. Used by permission from Vegan Heritage Press LLC.)
Save this recipe!
Get this sent to your inbox, plus get new recipes from us every week!
Please enable JavaScript in your browser to complete this form.


  • 6 cups vegetable broth
  • 2 cups onions, chopped into 1/4-inch dice
  • 2 medium carrots, sliced into 1/4-inch rounds
  • 2 large cloves garlic, minced or pressed
  • 1 teaspoon ground coriander
  • 1 1/2 heaped teaspoons ground cumin
  • 3/4 teaspoon ground turmeric
  • 3/4 teaspoon smoked paprika
  • 3/4 teaspoon ground cinnamon
  • 3/4 teaspoon ground ginger
  • 28 oz can crushed tomatoes
  • 1 1/2 cups split dry red lentils, picked over and rinsed
  • 1/3 cup chopped parsley
  • 1/3 cup chopped cilantro
  • Juice of 1 large lemon
  • 1 teaspoon sea salt, or to taste
  • 1/3 teaspoon ground black pepper


  • Heat 1/4 cup of the vegetable broth in a large soup pot over medium-high heat. Add the onion, carrot, and garlic and sauté, adding additional broth as necessary to keep the vegetables from burning. Sauté until the onions are softened and translucent, about 5 minutes. Add the coriander, cumin, turmeric, smoked paprika, cinnamon, and ground ginger. Sauté the vegetables and seasonings for 1 to 2 minutes to allow the flavors to bloom. Add the remaining vegetable broth, crushed tomatoes, and lentils and bring to a boil.
  • Cover the pot and reduce the heat to a simmer. Cook for 30 minutes or until the lentils are fully cooked. Add the parsley, cilantro, and lemon juice and stir to combine. Season with the salt and pepper. For texture variation you can pulse the soup a few times with an immersion blender. For extra brightness, squeeze an additional slice of lemon over each bowl.


Nutritional values based on one serving


Calories: 358kcal, Carbohydrates: 68g, Protein: 22g, Fat: 1g, Sodium: 386mg, Potassium: 1477mg, Fiber: 27g, Sugar: 15g, Vitamin A: 6245IU, Vitamin C: 39.4mg, Calcium: 162mg, Iron: 8.8mg

Nutrition information is automatically calculated, so should only be used as an approximation.

Did you make this recipe? Rate and comment below!

This giveaway is open to US only.  To enter, please leave a comment on this post about your favorite Summer recipe that is whole food based and keeps you full!  A winner will be picked on June 18th midnight.

About Richa

Hi, I'm Richa! I create flavorful plant based recipes that are inspired by my Indian upbringing, including many gluten-free, soy-free, and oil-free options.

You May Also Like

4.88 from 16 votes

Leave a comment

If you Love the Recipe, Please consider rating it using stars in comments! It helps readers and helps more people find the recipe online and I love hearing from you all!

Your email address will not be published. Required fields are marked *

Recipe Rating

This site uses Akismet to reduce spam. Learn how your comment data is processed.


  1. Shelley says:

    5 stars
    This was delicious! I added some of your vegan Parmesan which is an oddly yummy addition!

    1. Richa says: