Moroccan lentil soup
Use your favorite lentils to make this tasty soup.
This healthy soup is fragrant, delicious, and easy to prepare. Feel free to modify the amount of cayenne used depending on your spice tolerance. Any type of lentils will work here: green, brown, or red. You’ll just need to adjust the cooking time.
This recipe is adapted from the Field of Greens cookbook.
Servings: 6
Ingredients
- 1 cup lentils (about 6 ounces)
- 6 cups cold water
- 1 tablespoon extra-virgin olive oil
- 2 cups diced yellow onions
- 1 teaspoon salt, divided
- Cayenne pepper
- 1/2 cup diced carrot
- 1/2 cup diced celery
- 1/2 cup diced red or yellow bell peppers
- 1 teaspoon ground cumin
- 1/2 teaspoon ground coriander
- 1/8 teaspoon turmeric
- 4 garlic cloves, finely chopped
- 1 tablespoon fresh ginger, minced
- 1 cup diced tomatoes with juice
- 2 tablespoons chopped cilantro
Directions
- Pick over and rinse the lentils and place them in a soup pot with cold water. Bring to a boil, then reduce heat and simmer, uncovered, until tender, about 20 minutes for brown or green lentils, less for red lentils.
- While the lentils are cooking, heat the olive oil in a medium-sized sauté pan and add the onion, 1/2 teaspoon salt, and a few pinches of cayenne.
- Cook over medium heat until the onions are soft, 7 to 8 minutes; then add the carrot, celery, bell peppers, another 1/2 teaspoon of salt, and the spices.
- Cook for 5 minutes, then stir in the garlic and ginger and cook for another minute.
- Add the vegetables and the tomatoes to the lentils and their cooking liquid. Cover and cook for 30 minutes.
- Season to taste with salt and cayenne.
- Garnish with the cilantro.
Nutrition information (per serving)
- Calories: 170
- Total fat: 3 g
- Saturated fat: 0 g
- Cholesterol: 0 mg
- Sodium: 410 mg
- Total carbohydrate: 28 g
- Dietary fiber: 6 g
- Total sugars: 5 g
- Protein: 10 g