Moroccan Lentil Soup Makes 10 servings, 1 cup Prep Time: 10 minutes Total Time: 1 hour Ease of Preparation: Easy
Ingredients 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 Preparation 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 |