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Pasta Primavera
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Moroccan Lentil & Vegetable Soup
Yield: Makes 6 servings
Not only do lentils taste good, but they are also high in soluble fiber, which lowers blood cholesterol.
Ingredients:
1
tablespoon olive oil
1
cup chopped onion
4
medium cloves garlic, minced
1/2
cup dried lentils, sorted, rinsed and drained
1-1/2
teaspoons ground coriander
1-1/2
teaspoons ground cumin
1/2
teaspoon black pepper
1/2
teaspoon ground cinnamon
3-3/4
cups fat-free reduced-sodium chicken broth
1/2
cup chopped celery
1/2
cup chopped sun-dried tomatoes (not packed in oil)
1
medium yellow summer squash, chopped
1/2
cup chopped green bell pepper
1/2
cup chopped fresh parsley
1
cup chopped plum tomatoes
1/4
cup chopped fresh cilantro or basil
Preparation:
1.
Heat oil in medium saucepan over medium heat. Add onion and garlic; cook 4 to 5 minutes or until onion is tender, stirring occasionally. Stir in lentils, coriander, cumin, black pepper and cinnamon; cook 2 minutes. Add chicken broth, celery and sun-dried tomatoes; bring to a boil over high heat. Reduce heat to low; simmer, covered, 25 minutes.
2.
Stir in squash, bell pepper and parsley. Continue cooking, covered, 10 minutes or until lentils are tender.
3.
Top with plum tomatoes and cilantro just before serving.
Nutritional Information:
| Serving Size: 1 bowl soup (1/6 of total recipe) | |
| Sodium | 264 mg |
| Protein | 8 g |
| Fiber | 2 g |
| Carbohydrate | 20 g |
| Saturated Fat | <1 g |
| Total Fat | 3 g |
| Calories from Fat | 20 % |
| Calories | 131 |
Dietary Exchange:
| Vegetable | 1 |
| Starch | 1 |
| Fat | 1/2 |
This recipe appears in:
Middle Eastern
