Moroccan Red Lentil Soup

Moroccan Red Lentil Soup

An excellent recipe to start introducing legumes into our diet.

6 servings
Preparation 10 min
Cooking 25 min

140 calories per serving 


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 vegetable broth, low-sodium   1 L
1 1/2 tbsp lemon juice, freshly squeezed   1/2 lemon
1 pinch salt [optional]   0.1 g
  ground pepper to taste    

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

Nutrition Facts

per 1 serving (260g)

Amount

% DV*

* DV = Daily Value

Calories

140

Fat

2.5 g

4 %

Saturated 0.3 g
+ Trans 0 g

1 %

Cholesterol

0 mg

Sodium

40 mg

2 %

Carbohydrate

22 g

7 %

Fibre

4 g

16 %

Sugars

2 g

Protein

8 g

Vitamin A

0 %

Vitamin C

8 %

Calcium

2 %

Iron

20 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: ½ serving
Grain Products: 0 serving
Milk and Alternatives: 0 serving
Meat and Alternatives: ½ serving

More info

Claims

Free :
Added Sugar, Cholesterol, Trans Fat
Low :
Fat, Saturated Fat, Sodium
Source of :
Magnesium, Niacin, Phosphorus, Potassium, Selenium, Vitamin B1, Vitamin B12, Vitamin B6, Vitamin E, Zinc
Good source of :
Copper, Fibre, Iron, Pantothenic Acid
Excellent source of :
Folacin, Manganese
Diet-related health claims :
Artery-healthy, Heart-healthy

More info


This recipe is in the following categories: Beans/Legumes | Soups | Artery-healthy | Halal | Heart-healthy | High Fibre | High Iron | Kosher | Low Cholesterol | Low Fat | Low Saturated Fat | Low Sodium | Vegan | Vegetarian | Moroccan

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