Moroccan-Spiced Lentil Soup
Ingredients List
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2 onions, chopped
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2 cloves garlic, minced
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1 teaspoon grated fresh ginger
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6 cups water
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1 cup red lentils
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1 (15 ounce) can garbanzo beans, drained
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1 (19 ounce) can cannellini beans
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1 (14.5 ounce) can diced tomatoes
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½ cup diced carrots
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½ cup chopped celery
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1 teaspoon garam masala
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1 ½ teaspoons ground cardamom
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½ teaspoon ground cayenne pepper
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½ teaspoon ground cumin
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1 tablespoon olive oil
Cooking Instructions
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In a large pot, sauté the onions, garlic, and fresh ginger in olive oil for about 5 minutes until softened.
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Add the water, lentils, chickpeas, white kidney beans, diced tomatoes, carrots, celery, and spices (garam masala, cardamom, cayenne pepper, and cumin). Bring to a boil, then reduce the heat and simmer for 1 to 1 1/2 hours, or until the lentils are tender.
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For a smoother texture, puree half of the soup in a blender or food processor, then return it to the pot, stir well, and serve!
Nutritional Information (per serving)
| 329 | Calories |
| 4g | Fat |
| 57g | Carbs |
| 18g | Protein |
| Nutrition Facts | |
|---|---|
| Servings Per Recipe 6 | |
| Calories 329 | |
| % Daily Value * | |
| Total Fat 4g | 5% |
| Saturated Fat 1g | 3% |
| Sodium 317mg | 14% |
| Total Carbohydrate 57g | 21% |
| Dietary Fiber 18g | 64% |
| Total Sugars 5g | |
| Protein 18g | 37% |
| Vitamin C 16mg | 17% |
| Calcium 121mg | 9% |
| Iron 7mg | 36% |
| Potassium 923mg | 20% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.
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Evaluation :
5/5