Lentil Vegetable Soup
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.
Servings: 10 to 12
Ingredients:
| Nutritional Info | |
| Per each of 12 servings: about | - |
| cal | 161 |
| pro | 7 g |
| total fat | 2 g |
| sat. fat | trace |
| 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% |
Suggested Recipes
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1 tbsp (15 mL) vegetable oil
4 stalks celery with leaves, chopped
2 onions, chopped
2 tsp (10 mL) cinnamon
2 tsp (10 mL) ground cumin
2 tsp (10 mL) ground ginger
2 tsp (10 mL) pepper
2 tsp (10 mL) turmeric
2 cans (each 10 oz/284 mL) vegetable stock
1 can (28 oz/796 mL) diced tomatoes
2 cups (500 mL) diced peeled seeded squash
3/4 cup (175 mL) green or brown lentils
1 can (19 oz/540 mL) chickpeas, drained and rinsed
1 cup (250 mL) cooked small pasta or rice
1 zucchini, diced
1/4 cup (50 mL) each chopped fresh parsley and coriander
1/4 cup (50 mL) 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.
Tags:
Soups and Stocks; Middle-Eastern and North African; Vegetarian; Vegetables; Beans and Legumes; Pasta/Noodles; Slow-cook;
Source
Canadian Living Magazine: November 2004
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