Moroccan Lentil Soup

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Moroccan Lentil Soup                  Nancy Harrison

    

Like most soups, this healthy Moroccan lentil soup recipe gets better with time, so make it a day ahead if possible
 

Total:

1 hr 30 mins

Servings:

12

Ingredients

  • 2 teaspoons extra-virgin olive oil
  • 2 cups chopped onions
  • 2 cups chopped carrots
  • 4 cloves garlic, minced
  • 1 teaspoon ground cumin
  • 1 teaspoon ground coriander
  • 1 teaspoon ground turmeric
  • ¼ teaspoon ground cinnamon
  • ¼ teaspoon ground pepper
  • 6 cups 6 cups vegetable broth or reduced-sodium chicken broth
  • 2 cups water
  • 3 cups 3 cups chopped cauliflower (about 1/2 medium)
  • 1 ¾ cups lentils
  • 1 (28 ounce) can 1 28-ounce can diced tomatoes
  • 2 tablespoons tomato paste
  • 4 cups 4 cups chopped fresh spinach or one 10-ounce package frozen chopped spinach, thawed
  • ½ cup chopped fresh cilantro
  • 2 tablespoons lemon juice

Directions

Heat oil in a soup pot or Dutch oven over medium heat; add onions and carrots and cook, stirring occasionally, until softened, about 10 minutes. Stir in garlic and cook for 30 seconds. Add cumin, coriander, turmeric, cinnamon and pepper; cook, stirring, until fragrant, about 1 minute.

Add broth, water, cauliflower, lentils, tomatoes and tomato paste; bring to a boil. Reduce heat and simmer, partially covered, stirring occasionally, until the lentils are tender but not mushy, 45 to 55 minutes. Stir in spinach and cook until wilted, 5 minutes.

Just before serving, stir in cilantro and lemon juice.

Nutrition Facts

Serving Size: About 1 1/4 Cups

Per Serving:

151 calories; protein 9.3g; carbohydrates 27.5g; dietary fiber 9.4g; sugars 6.8g; fat 1.5g; saturated fat 0.2g; cholesterol 0mg; vitamin a iu 4985.1IU; vitamin c 27.4mg; folate 187.4mcg; calcium 73.8mg; iron 3.8mg; magnesium 53.9mg; potassium 683.5mg; sodium 599.3mg; thiamin 0.6mg.

 

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