Moroccan Lentil & Vegetable Soup
Not only do lentils taste good, but they are also high in soluble fiber, which lowers blood cholesterol.
Makes 6 servings
|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|
- 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.
- Stir in squash, bell pepper and parsley. Continue cooking, covered, 10 minutes or until lentils are tender.
- Top with plum tomatoes and cilantro just before serving.
|Serving Size:||1 bowl soup (1/6 of total recipe)|
|Calories from Fat||20 %|
|Total Fat||3 g|
|Saturated Fat||<1 g|
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