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Moroccan Lentil Vegetable Soup


Moroccan Lentil & Vegetable Soup

Moroccan Lentil & Vegetable Soup

Not only do lentils taste good, but they are also high in soluble fiber, which lowers blood cholesterol.

Yield

Makes 6 servings

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

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