Moroccan Lentil Soup

Moroccan Lentil Soup might be just the soup you are searching for. One portion of this dish contains roughly 12g of protein, 2g of fat, and a total of 179 calories. For $1.01 per serving, this recipe covers 23% of your daily requirements of vitamins and minerals. This recipe serves 12. It is brought to you by Eating Well. Autumn will be even more special with this recipe. 3189 people were glad they tried this recipe. A mixture of fresh cilantro, low sodium chicken broth, olive oil, and a handful of other ingredients are all it takes to make this recipe so tasty. From preparation to the plate, this recipe takes approximately 1 hour and 30 minutes. It is a good option if you're following a gluten free, dairy free, and lacto ovo vegetarian diet. Overall, this recipe earns an amazing spoonacular score of 100%. If you like this recipe, take a look at these similar recipes: Moroccan Lentil Soup, Moroccan Lentil Soup, and Moroccan Lentil Soup.

Servings: 12

Preparation duration: 30 minutes

Cooking duration: 60 minutes

 

Ingredients:

1 28-ounce can diced tomatoes

2 cups chopped carrots

3 cups chopped cauliflower (about 1/2 medium)

1/2 cup chopped fresh cilantro

4 cloves garlic, minced

1/4 teaspoon ground cinnamon

1 teaspoon ground coriander

1 teaspoon ground cumin

1/4 teaspoon ground pepper

1 teaspoon ground turmeric

2 tablespoons lemon juice

1 3/4 cups lentils

6 cups vegetable broth or reduced-sodium chicken broth

2 teaspoons extra-virgin olive oil

2 cups chopped onions

4 cups chopped fresh spinach or one 10-ounce package frozen chopped spinach, thawed

2 tablespoons tomato paste

2 cups water

Equipment:

dutch oven

Cooking instruction summary:

Heat oil in a soup pot or Dutch oven over medium heat; add onions and carrots and cook, stirring occasionally, until softened, about 10 minutes. Stir in garlic and cook for 30 seconds. Add cumin, coriander, turmeric, cinnamon and pepper; cook, stirring, until fragrant, about 1 minute.Add broth, water, cauliflower, lentils, tomatoes and tomato paste; bring to a boil. Reduce heat and simmer, partially covered, stirring occasionally, until the lentils are tender but not mushy, 45 to 55 minutes. Stir in spinach and cook until wilted, 5 minutes.Just before serving, stir in cilantro and lemon juice.

 

Step by step:


1. Heat oil in a soup pot or Dutch oven over medium heat; add onions and carrots and cook, stirring occasionally, until softened, about 10 minutes. Stir in garlic and cook for 30 seconds.

2. Add cumin, coriander, turmeric, cinnamon and pepper; cook, stirring, until fragrant, about 1 minute.

3. Add broth, water, cauliflower, lentils, tomatoes and tomato paste; bring to a boil. Reduce heat and simmer, partially covered, stirring occasionally, until the lentils are tender but not mushy, 45 to 55 minutes. Stir in spinach and cook until wilted, 5 minutes.Just before serving, stir in cilantro and lemon juice.


Nutrition Information:

Quickview
179k Calories
12g Protein
2g Total Fat
30g Carbs
100% Health Score
Limit These
Calories
179k
9%

Fat
2g
3%

  Saturated Fat
0.43g
3%

Carbohydrates
30g
10%

  Sugar
6g
7%

Cholesterol
0.0mg
0%

Sodium
179mg
8%

Get Enough Of These
Protein
12g
24%

Vitamin A
4743IU
95%

Vitamin K
62µg
60%

Fiber
11g
48%

Folate
186µg
47%

Manganese
0.75mg
37%

Vitamin C
27mg
33%

Potassium
847mg
24%

Vitamin B1
0.35mg
23%

Iron
4mg
22%

Phosphorus
220mg
22%

Vitamin B6
0.41mg
21%

Copper
0.4mg
20%

Vitamin B3
3mg
19%

Magnesium
69mg
17%

Zinc
1mg
13%

Vitamin B2
0.19mg
11%

Vitamin B5
1mg
11%

Vitamin E
1mg
11%

Calcium
79mg
8%

Selenium
3µg
5%

Vitamin B12
0.12µg
2%

covered percent of daily need
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