Moroccan Red Lentil Soup

15 Reviews
100% would make this recipe again

An excellent recipe to start introducing legumes into our diet.

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Ingredients

??? red-orange lentils (dried), rinsed and drained ???
??? canola oil ???
??? onions, finely chopped ???
??? garlic, pressed or minced ???
??? gingerroot, grated ???
??? turmeric ???
??? ground cumin ???
??? couscous spice (ras-el-hanout) ???
??? chicken broth ???
??? lemon juice, freshly squeezed ???
??? salt [optional] ???
??? ground pepper to taste [optional] ???

Before you start

It is not necessary to soak the lentils in advance. A blender or food processor will be very useful to purée the soup.

Method

  1. Rinse the lentils well under cold water and drain.
  2. Heat the oil in a pot over medium heat. Finely chop the onion and garlic, then add them to the pot. Sauté with occasional stirring 4-5 min until translucent. Add the grated ginger and spices. Cook 1 min with stirring. Add the lentils, broth, salt, and pepper.
  3. Bring to a boil then reduce the heat and simmer, uncovered, 15-20 min until the lentils become very soft. Pour in the lemon juice and adjust the seasoning.
  4. Purée the soup in a blender, then ladle it into bowls and serve.

Nutrition Facts Table

per 1 serving (260 g)

Amount

% Daily Value

Calories

140

Fat

3 g

4 %

Saturated 0.3 g
+ Trans 0 g

2 %

Cholesterol

0 mg

Sodium

440 mg

18 %

Carbohydrate

22 g

7 %

Fibre

4 g

15 %

Sugars

1 g

Net Carbs

18 g

Protein

8 g

Vitamin A

0 %

Vitamin C

8 %

Calcium

3 %

Iron

19 %
More info

Claims

This recipe is :
Diet-related health claims  :
Heart-healthy
Excellent source of  :
Folacin, Manganese
Good source of  :
Copper, Iron, Pantothenic Acid
Source of  :
Fibre, Magnesium, Niacin, Phosphorus, Potassium, Selenium, Vitamin B1, Vitamin B6, Vitamin E, Zinc
Low  :
Fat, Saturated Fat
Free  :
Added Sugar, Cholesterol, Trans Fat
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 1
Fruits 0
Vegetables ½
Meat and Alternatives 1
Fats ½
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

15 Reviews (12 with rating only) 100% would make this recipe again
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My Notes

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This space is reserved for your personal notes on the recipe. These notes are private and will only be visible to you. Here's an example of what these notes could say for a given recipe:

  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

Top Reviews

View All Reviews
october 20, 2012 | I would make this recipe again

This recipe is quick, easy & delicious! I added half a red pepper to balance the spice with sweetness and substituted the cous cous spices for a bit of ground coriander and cayenne. I also used my hand blender and got a smooth, creamy result.

Useful 0
alex.sarakbi
april 17, 2020 | I would make this recipe again

I loved this soup, very flavorful and tasty! Was just a little disappointed with the size of the serving, was expecting it to at least fill in half of my small bowl (like other soups I made).

Useful 0
Anonyme
october 20, 2021 | I would make this recipe again

Love this soup have made it a couple of times

Useful 0

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