Moroccan Red Lentil Soup

4 Reviews
100% would make this recipe again

An excellent recipe to start introducing legumes into our diet.

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Preparation : 10 min Cooking : 25 min
150 calories/serving

Ingredients

1 cup red-orange lentils (dried), rinsed and drained 190 g
1 tbsp canola oil 15 mL
1 onions, finely chopped 200 g
2 cloves garlic, pressed or minced
1 tbsp gingerroot, grated 14 g
1/2 tsp turmeric 2 g
1/2 tsp ground cumin 2 g
1/2 tsp couscous spice (ras-el-hanout) 2 g
4 cups chicken broth, low-sodium 1 L
1 1/2 tbsp lemon juice, freshly squeezed 1/2 lemon
1 pinch salt [optional] 0.2 g
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

150

Fat

3 g

5 %

Saturated 0.5 g
+ Trans 0 g

3 %

Cholesterol

0 mg

Sodium

40 mg

2 %

Carbohydrate

23 g

8 %

Fibre

4 g

15 %

Sugars

2 g

Net Carbs

19 g

Protein

10 g

Vitamin A

0 %

Vitamin C

8 %

Calcium

3 %

Iron

20 %
More info

Claims

This recipe is :
Diet-related health claims  :
Artery-healthy, Heart-healthy
Excellent source of  :
Folacin, Manganese
Good source of  :
Copper, Iron, Niacin, Pantothenic Acid, Potassium
Source of  :
Fibre, Magnesium, Phosphorus, Selenium, Vitamin B1, Vitamin B12, Vitamin B2, Vitamin B6, Vitamin E, Zinc
Low  :
Saturated Fat, Sodium
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

4 Reviews (4 with rating only) 100% would make this recipe again

My Notes

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  • 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

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