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Moroccan Red Lentil Soup

7 Reviews
100% would make this recipe again

An excellent recipe to start introducing legumes into our diet.

Preparation : 10 min Cooking : 25 min
140 calories/serving
  • Can be done in advance
  • Can be frozen
  • Very easy
  • Gluten Free
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Heart-healthy

Ingredients

1 cup red-orange lentils (dried), rinsed and drained 190 g
1 tbsp canola oil 15 mL
1 onions, finely chopped 200 g
2 cloves garlic, pressed or minced
1 tbsp gingerroot, grated 14 g
1/2 tsp turmeric 2 g
1/2 tsp ground cumin 2 g
1/2 tsp couscous spice (ras-el-hanout) 2 g
4 cups chicken broth 1 L
1 1/2 tbsp lemon juice, freshly squeezed 1/2 lemon
salt [optional]
ground pepper to taste [optional]

Before you start

It is not necessary to soak the lentils in advance. A blender or food processor will be very useful to purée the soup.

Method

  1. Rinse the lentils well under cold water and drain.
  2. Heat the oil in a pot over medium heat. Finely chop the onion and garlic, then add them to the pot. Sauté with occasional stirring 4-5 min until translucent. Add the grated ginger and spices. Cook 1 min with stirring. Add the lentils, broth, salt, and pepper.
  3. Bring to a boil then reduce the heat and simmer, uncovered, 15-20 min until the lentils become very soft. Pour in the lemon juice and adjust the seasoning.
  4. Purée the soup in a blender, then ladle it into bowls and serve.

Nutrition Facts Table

per 1 serving (260g)

Amount

% Daily Value

Calories

140

Fat

3 g

4 %

Saturated 0.3 g
+ Trans 0 g

2 %

Cholesterol

0 mg

Sodium

440 mg

18 %

Carbohydrate

22 g

7 %

Fibre

4 g

15 %

Sugars

1 g

Protein

8 g

Vitamin A

0 %

Vitamin C

8 %

Calcium

3 %

Iron

19 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : ½ serving
Grain Products : 0 serving
Milk and Alternatives : 0 serving
Meat and Alternatives : ½ serving

Claims

This recipe is :
Free  :
Added Sugar, Cholesterol, Trans Fat
Low  :
Fat, Saturated Fat
Source of  :
Fibre, Magnesium, Niacin, Phosphorus, Potassium, Selenium, Vitamin B1, Vitamin B6, Vitamin E, Zinc
Good source of  :
Copper, Iron, Pantothenic Acid
Excellent source of  :
Folacin, Manganese
Diet-related health claims  :
Heart-healthy

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 1
Fruits 0
Vegetables ½
Meat and Alternatives 1
Fats ½

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Members' Reviews

7 Reviews (5 with rating only ) 100% would make this recipe again
Sort By: Most Recent| Rating | Most Helpful
tippya
april 06, 2014 | I would make this recipe again

Love this soup have made it a couple of times

Useful 0
Suzannecili
october 20, 2012 | I would make this recipe again

This recipe is quick, easy & delicious! I added half a red pepper to balance the spice with sweetness and substituted the cous cous spices for a bit of ground coriander and cayenne. I also used my hand blender and got a smooth, creamy result.

Useful 0

This recipe is in the following categories

Beans/Legumes | Soups | Low Saturated Fat | Heart-healthy | High Iron | Kosher | Low Fat | Halal | Low Cholesterol | Moroccan

Top Reviews

View All Reviews
tippya
april 06, 2014 | I would make this recipe again

Love this soup have made it a couple of times

Useful 0
Suzannecili
october 20, 2012 | I would make this recipe again

This recipe is quick, easy & delicious! I added half a red pepper to balance the spice with sweetness and substituted the cous cous spices for a bit of ground coriander and cayenne. I also used my hand blender and got a smooth, creamy result.

Useful 0
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