Moroccan Spiced Lentil Soup

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Clock Icon for Prep Time 20 min prep
Person Icon for Serving Size 4 servings
Carrot Icon for Number of Ingredients Size 16 ingredients

This hearty Moroccan Spiced Lentil Soup is not Grandma’s Lentil soup, unless she comes from Casablanca that is.It is super easy to make, and uses the large green lentils available in most stores. They...


Ingredients

  • 1 tablespoon olive oil
  • 1 medium onion, diced
  • 1 medium carrot, diced
  • 1 celery stalk, diced
  • 1 bay leaf
  • 2 garlic cloves, minced
  • ½ teaspoon turmeric
  • ½ stick of cinnamon
  • ½ teaspoon ground ginger
  • 2 tablespoons tomato paste
  • ¾ cup canned chopped tomatoes
  • Salt, to taste
  • 1 cup large green lentils
  • 20 sprigs cilantro, tied together with kitchen twine
  • 4 cups water
  • 1 tablespoon red wine vinegar or lemon juice (optional)

Nutrition Facts

Calories

282 cals

Fat

4 g

Saturated Fat

1 g

Polyunsaturated Fat

1 g

Monounsaturated Fat

3 g

Carbohydrates

47 g

Sugar

6 g

Fiber

9 g

Protein

17 g

Sodium

985 mg

Directions

  1. In a stockpot, heat the olive over medium heat. Add the onion, carrot, celery and bay leaf. Cook for 8 minutes, or until the onion is translucent. Add the garlic, turmeric, cinnamon stick, and ground ginger. Cook, stirring for 2 minutes.
  2. Add the tomato paste, chopped tomato, and salt. Cook for 5 minutes, stirring occasionally, or until the tomatoes have turned orangey. Add the lentils, cilantro sprigs and 4 cups of water. Bring to a boil, then simmer for 30 minutes, or until the lentils are very soft. Add more water if the soup is too thick.
  3. Remove the cilantro sprigs, stir in vinegar or lemon juice, cook for 1 minute then serve.

Chef Tips

Make this soup with brown or split orange lentils too. The orange lentils will give the soup  a brighter color and take even less time to cook.

For more protein, use stock instead of water. If using canned or boxed, they can be salty, so take care to adjust the salt at the end of cooking.

Registered Dietitian Approved

All our recipes are created by chefs and reviewed by our oncology-trained staff Registered Dietitian, Kate Ueland, MS, RD, to ensure that each is backed with scientific evidence and meets the standards set by the Academy of Nutrition and Dietetics.



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