Moroccan Lentil Vegetable Soup

by the Editors of Publications International, Ltd.


Moroccan Lentil & Vegetable Soup Photo
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

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