Moroccan Red Lentil Soup
Brilliant red and filled with the spices of the country it represents, this soup is a definite crowd-pleaser - perfect for this big-batch recipe. Of course, you can always just halve the ingredients if you want to make less.
Servings: 8
Ingredients:
| Nutritional Info | |
| Per serving: about | - |
| cal | 193 |
| pro | 10 g |
| total fat | 4 g |
| sat. fat | 1 g |
| carb | 31 g |
| fibre | 6 g |
| chol | 1 mg |
| sodium | 582 mg |
| % RDI: | - |
| calcium | 7% |
| iron | 28% |
| vit A | 7% |
| vit C | 27% |
| folate | 68% |
Suggested Recipes
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2 tbsp (25 mL) extra-virgin olive oil
2 onions, chopped
4 cloves garlic, minced
2 stalks celery, chopped
1-1/2 tsp (7 mL) salt
1 tsp (5 mL) each pepper, turmeric, ground cumin and cinnamon
1/4 tsp (1 mL) ground ginger
Pinch saffron (optional)
6 cups (1.5 L) water
1 cup (250 mL) red lentils
1 tbsp (15 mL) tomato paste
2 potatoes, peeled and cubed
1 can (19 oz/540 mL) tomatoes
1 cup (250 mL) frozen peas
1/4 cup (50 mL) light sour cream
2 tbsp (25 mL) minced fresh parsley
Preparation:
In large heavy saucepan or Dutch oven, heat oil over medium heat; cook onions, garlic and celery, stirring occasionally, until softened, about 5 minutes.
Add salt, pepper, turmeric, cumin, cinnamon, ginger, and saffron (if using); cook, stirring often, for 2 minutes.
Add water, lentils, tomato paste, potatoes and tomatoes, breaking up tomatoes with spoon; bring to boil. Reduce heat, cover and simmer for 35 minutes.
Add peas; simmer until lentils, vegetables and potatoes are tender, about 10 minutes. (Make-ahead: Let cool for 30 minutes; refrigerate, uncovered, in shallow airtight container until cold. Cover and refrigerate for up to 3 days. Reheat to serve.) Ladle into bowls. Dollop each with sour cream; sprinkle with parsley.
Additional Information
-
Tip: For a smoother texture, purée 2 cups (500 mL) of the cooked soup until smooth, then stir back into remainder of soup.
Tags:
Vegetables; Beans and Legumes; Cheese/Other Dairy; Vegetarian; Middle-Eastern and North African; Boil/Simmer; Soups and Stocks;
Source
Canadian Living Magazine: October 2003
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