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Moroccan Lentil Soup

:  January/February 2013

Your rating: None Average: 4.1 (30 votes)

Like most soups, this healthy Moroccan lentil soup recipe gets better with time, so make it a day ahead if you can—or try our easy slow cooker/crock pot recipe variation.


Moroccan Lentil Soup Recipe

Makes: 12 servings, about 1 1/4 cups each

Active Time:

Total Time:

Nutrition Profile

High fiber | Low calorie | Low cholesterol | Low saturated fat | Heart healthy | High potassium | Diabetes appropriate | Healthy weight |

View Our Nutrition Guidelines »

Ingredients

  • 2 teaspoons extra-virgin olive oil
  • 2 cups chopped onions
  • 2 cups chopped carrots
  • 4 cloves garlic, minced
  • 1 teaspoon ground cumin
  • 1 teaspoon ground coriander
  • 1 teaspoon ground turmeric
  • 1/4 teaspoon ground cinnamon
  • 1/4 teaspoon ground pepper
  • 6 cups vegetable broth or reduced-sodium chicken broth
  • 2 cups water
  • 3 cups chopped cauliflower (about 1/2 medium)
  • 1 3/4 cups lentils
  • 1 28-ounce can diced tomatoes
  • 2 tablespoons tomato paste
  • 4 cups chopped fresh spinach or one 10-ounce package frozen chopped spinach, thawed
  • 1/2 cup chopped fresh cilantro
  • 2 tablespoons lemon juice

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Preparation

  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. Add cumin, coriander, turmeric, cinnamon and pepper; cook, stirring, until fragrant, about 1 minute.
  2. 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.
  3. Just before serving, stir in cilantro and lemon juice.

Tips & Notes

  • Make Ahead Tip: Prepare through Step 2 and refrigerate for up to 3 days or freeze for up to 6 months; stir in cilantro and lemon juice just before serving.

Nutrition

Per serving: 152 calories; 1 g fat ( 0 g sat , 1 g mono ); 0 mg cholesterol; 28 g carbohydrates; 0 g added sugars; 9 g protein; 9 g fiber; 618 mg sodium; 681 mg potassium.

Nutrition Bonus: Vitamin A (96% daily value), Folate (47% dv), Vitamin C (42% dv), Iron (23% dv), Potassium (20% dv)

Carbohydrate Servings: 1 1/2

Exchanges: 1 starch, 2 vegetable, 1/2 lean meat


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Recipe Categories

Style/Theme
Freezing instructions
Make ahead instructions
One dish meals
Vegan
Vegetarian
Budget
Entertaining, casual
Everyday favorites
Ease of Preparation
Easy
Total Time
More than 1 hour
Servings
8 or more
Main Ingredient
Beans/Legumes
Eggs
Vegetarian, other
Type of Dish
Soups/stews
Ethnic/Regional
Indian
Health & Diet Considerations
Diabetes appropriate
Low calorie
Low cholesterol
Low saturated fat
Heart healthy
Healthy weight
High fiber
High potassium
Preparation/ Technique
Saute
Meal/Course
Lunch
Dinner

Season
Fall
Winter
Publication
January/February 2013
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