Lentil Vegetable Soup
This recipe makes 12 servings
Nutritional Info |
|
|---|---|
| Per each of 12 servings: about | - |
| cal | 161 |
| pro | 7 g |
| total fat | 2 g |
| sat. fat | 0 |
| carb | 30 g |
| fibre | 5 g |
| chol | 0 mg |
| sodium | 487 mg |
| % RDI: | - |
| calcium | 6 |
| iron | 22 |
| vit A | 23 |
| vit C | 32 |
| folate | 49 |
This traditional hearty soup features lentils, chickpeas, pasta and vegetables with aromatic yet mild spices. In Morocco its name is harira, and it serves to break the Ramadan fast in Muslim homes.
Ingredients
- 1 tbsp vegetable oil
- 4 celery stalks, with leaves, chopped
- 2 onions, chopped
- 2 tsp cinnamon
- 2 tsp ground cumin
- 2 tsp ground ginger
- 2 tsp pepper
- 2 tsp turmeric
- 2 cans (each 10 oz/284 mL) vegetable stock
- 1 can (28 oz/796 mL) diced tomatoes
- 2 cups diced peeled seeded squash
- 3/4 cup green lentils or brown lentils
- 1 can (19 oz/540 mL) chickpeas, drained and rinsed
- 1 cup cooked small pasta or rice
- 1 zucchini, diced
- 1/4 cup fresh parsley, chopped
- 1/4 cup fresh coriander, chopped
- 1/4 cup lemon juice
Preparation
In large skillet, heat oil over medium heat; fry celery, onions, cinnamon, cumin, ginger, pepper and turmeric until onions are softened, about 5 minutes. Scrape into slow-cooker.
Add vegetable stock, tomatoes, squash, lentils and 4 cups (1 L) water. Cover and cook on low until squash is tender, about 6 hours.
Stir in chickpeas, pasta and zucchini. Increase heat to high; cover and cook until pasta is hot and zucchini is softened, about 25 minutes. Stir in parsley, coriander and lemon juice.
Source : Canadian Living Magazine: November 2004
- Keywords : Soup; Middle Eastern; Pasta; Slow-Cook/Crockpot; Beans; Chickpeas; Squash; Lentils; Tomatoes; High fibre;









