Moroccan Lentil Soup Recipe from The Abundance Diet.
User Reviews
4.9
48 reviews
Excellent
-
Prep Time
15 mins
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Cook Time
15 mins
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Total Time
1 hr
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Servings
4
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Calories
358 kcal
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Course
Soup
Moroccan Lentil Soup Recipe from The Abundance Diet.
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My Australian sister-in-law Annette made this soup for us while her family was here vacationing in the United States. Here’s my interpretation of her soup, which is easily the most popular soup recipe on my website. (Recipe from The Abundance Diet, © 2015 by Somer McCowan. Used by permission from Vegan Heritage Press LLC.)
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Ingredients
- 6 cups vegetable broth
- 2 cups onions chopped into 1/4-inch dice
- 2 medium carrots sliced into 1/4-inch rounds
- 2 large cloves garlic minced or pressed
- 1 teaspoon ground coriander
- 1 1/2 heaped teaspoons ground cumin
- 3/4 teaspoon ground turmeric
- 3/4 teaspoon smoked paprika
- 3/4 teaspoon ground cinnamon
- 3/4 teaspoon ground ginger
- 28 oz can crushed tomatoes
- 1 1/2 cups split dry red lentils picked over and rinsed
- 1/3 cup chopped parsley
- 1/3 cup chopped cilantro
- Juice of 1 large lemon
- 1 teaspoon sea salt or to taste
- 1/3 teaspoon ground black pepper
Instructions
- Heat 1/4 cup of the vegetable broth in a large soup pot over medium-high heat. Add the onion, carrot, and garlic and sauté, adding additional broth as necessary to keep the vegetables from burning. Sauté until the onions are softened and translucent, about 5 minutes. Add the coriander, cumin, turmeric, smoked paprika, cinnamon, and ground ginger. Sauté the vegetables and seasonings for 1 to 2 minutes to allow the flavors to bloom. Add the remaining vegetable broth, crushed tomatoes, and lentils and bring to a boil.
- Cover the pot and reduce the heat to a simmer. Cook for 30 minutes or until the lentils are fully cooked. Add the parsley, cilantro, and lemon juice and stir to combine. Season with the salt and pepper. For texture variation you can pulse the soup a few times with an immersion blender. For extra brightness, squeeze an additional slice of lemon over each bowl.
Notes
- Nutritional values based on one serving
Nutrition Information
Show Details
Calories
358kcal
(18%)
Carbohydrates
68g
(23%)
Protein
22g
(44%)
Fat
1g
(2%)
Sodium
386mg
(16%)
Potassium
1477mg
(42%)
Fiber
27g
(108%)
Sugar
15g
(30%)
Vitamin A
6245IU
(125%)
Vitamin C
39.4mg
(44%)
Calcium
162mg
(16%)
Iron
8.8mg
(49%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 358 kcal
% Daily Value*
| Calories | 358kcal | 18% |
| Carbohydrates | 68g | 23% |
| Protein | 22g | 44% |
| Fat | 1g | 2% |
| Sodium | 386mg | 16% |
| Potassium | 1477mg | 31% |
| Fiber | 27g | 108% |
| Sugar | 15g | 30% |
| Vitamin A | 6245IU | 125% |
| Vitamin C | 39.4mg | 44% |
| Calcium | 162mg | 16% |
| Iron | 8.8mg | 49% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
4.9
48 reviews
Excellent
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