Moroccan Lentil Soup
Makes 10 servings, 1 cup
Prep Time: 10 minutes
Total Time: 1 hour
Ease of Preparation: Easy
3 cloves garlic, minced
2 medium yellow onions, chopped
1 tsp. fresh ginger, grated
1 Tbsp. olive oil
3 cups water
3 cups reduced-sodium vegetable broth
1 cup red lentils
1 (15 oz.) can cannellini beans, rinsed and drained
1 (15 oz.) can garbanzo beans, rinsed and drained
1 (15 oz.) can unsalted diced tomatoes
3/4 cup celery, chopped
1/2 cup diced carrots
1 tsp. ground cardamom
2 tsp. curry powder
1/4 tsp. cinnamon
Salt and freshly ground black pepper, to taste
1. In large pot, sauté garlic, onions and ginger in olive oil for about 5 minutes.
2. Add all remaining ingredients and bring to a boil for 3 to 4 minutes. Reduce heat and simmer for 15 minutes. Cover and simmer 30-40 minutes or until lentils are soft.
3. Puree approximately 1/3 of the soup.
4. Return the pureed soup to the pot, stir, reheat and serve.
Nutritional Notes: per serving: calories 188; fat 2.6g (sat <.5g, mono 1g, poly <.5g); iron 3mg; cholesterol 0.0mg; calcium 70mg; carbohydrate 30g; sodium 86mg; protein 10g; fiber 8g
Nutrition Bonus: Vitamin A: 25% daily value; Vitamin C: 15% dv; Calcium: 6% dv; Iron: 15% dv