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Moroccan Lentil And Vegetable Soup

  • 6servings

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Source: www.cookingindex.comReport recipe

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Nutrition Info . . .

NutrientsProteins, Lipids, Cellulose
VitaminsA, B2, B3, B9, C, P
MineralsNatrium, Silicon, Sulfur, Phosphorus, Cobalt, Molybdenum

Ingredients Jump to Instructions ↓

  1. 1 tablespoon 15ml Olive oil

  2. 1 cup 62g / 2 1/5oz Chopped onion

  3. 4 cups 372g / 13oz Garlic cloves - minced (medium)

  4. 1/2 cup 118ml Dry lentils - sorted, rinsed,

  5. 1 1/2 teaspoons 7 1/2ml Ground coriander

  6. 1 1/2 teaspoons 7 1/2ml Ground cumin

  7. 1/2 teaspoon 2 1/2ml Freshly-ground black pepper

  8. 1/2 teaspoon 2 1/2ml Ground cinnamon

  9. 3 3/4 cups 888ml Fat-free reduced-sodium chicken broth

  10. 1/2 cup 55g / 1.9oz Chopped celery

  11. 1/2 cup 118ml Chopped sun-dried tomatoes - (not oil-packed)

  12. 1 cup 146g / 5.1oz Yellow summer squash - chopped (medium)

  13. 1/2 cup 73g / 2.6oz Chopped green bell pepper

  14. 1/2 cup 73g / 2.6oz Chopped fresh parsley

  15. 1 cup 62g / 2 1/5oz Chopped plum tomatoes

  16. 1/4 cup 4g / 0.1oz Chopped fresh cilantro or basil

Instructions Jump to Ingredients ↑

  1. Heat oil in medium saucepan over medium heat. Add onion and garlic; cook 4 to 5 minutes or until onion is tender, stirring occasionally. Stir in lentils, coriander, cumin, black pepper and cinnamon; cook 2 minutes. Add chicken broth, celery and sun-dried tomatoes; bring to a boil over high heat. Reduce heat to low; simmer, covered, 25 minutes.

  2. Stir in squash, bell pepper and parsley. Continue cooking, covered, 10 minutes or until lentils are tender.

  3. Top with plum tomatoes and cilantro just before serving.

  4. This recipe yields 6 servings.

  5. Exchanges Per Serving: 1 Starch, 1 Vegetable, 1/2 Fat.

  6. Nutrition Facts: Calories 131; Calories from Fat 20%; Total Fat 3g; Saturated Fat 1g; Protein 8g; Carbohydrates 20g; Cholesterol 0mg; Sodium 264mg; Dietary Fiber 2g.

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