Lentil Vegetable Soup

Author: Canadian Living

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.

  • Portion size 12 servings
  • Credits : Canadian Living Magazine: November 2004

Ingredients

  • 1 tablespoon vegetable oil
  • 4 celery stalks with leaves, chopped
  • 2 onions chopped
  • 2 teaspoons cinnamon
  • 2 teaspoons ground cumin
  • 2 teaspoons ground ginger
  • 2 teaspoons pepper
  • 2 teaspoons turmeric
  • 2 cans (each 10 oz/284 mL) vegetable stock
  • 1 can (28 oz/796 mL) diced tomatoes
  • 2 cups diced peeled seeded squashes
  • 3/4 cups green lentils
  • 3/4 cups brown lentils
  • 1 can (19 oz/540 mL) chickpea drained and rinsed
  • 1 cup cooked small pasta
  • 1 cup cooked small rice
  • 1 zucchini diced
  • 1/4 cup fresh parsley chopped
  • 1/4 cup fresh coriander chopped
  • 1/4 cup lemon juice

Method

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.

Nutritional facts <b>Per each of 12 servings:</b> about

  • Sodium 487 mg
  • Protein 7 g
  • Calories 161.0
  • Total fat 2 g
  • Cholesterol 0 mg
  • Saturated fat trace
  • Total carbohydrate 30 g

%RDI

  • Iron 22.0
  • Fibre 0.0
  • Folate 49.0
  • Sodium 0.0
  • Sugars 0.0
  • Calcium 6.0
  • Protein 0.0
  • Calories 0.0
  • Total fat 0.0
  • Vitamin A 23.0
  • Vitamin C 32.0
  • Potassium 0.0
  • Cholesterol 0.0
  • Saturated fat 0.0
  • Total carbohydrate 0.0
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Lentil Vegetable Soup

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