Moroccan Red Lentil Soup

Author: Canadian Living

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.

  • Portion size 8 servings

Ingredients

  • 1 teaspoon turmeric
  • 2 tablespoons extra-virgin olive oil
  • 2 onion chopped
  • 4 cloves garlic minced
  • 2 celery stalk chopped
  • 1 1/2 teaspoon salt
  • 1 teaspoon pepper
  • 1 teaspoon ground cumin
  • 1 teaspoon cinnamon
  • 1/4 teaspoon ground ginger
  • 1 pinch saffron (optional)
  • 6 cups water
  • 1 cup red lentils
  • 1 tablespoon tomato paste
  • 2 potato peeled and cubed
  • 1 can (19 oz/540 mL) tomato
  • 1 cup frozen peas
  • 1/4 cup light sour cream
  • 2 tablespoons minced fresh parsley

Method

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.

Nutritional facts <b>Per serving:</b> about

  • Sodium 582 mg
  • Protein 10 g
  • Calories 193.0
  • Total fat 4 g
  • Cholesterol 1 mg
  • Saturated fat 1 g
  • Total carbohydrate 31 g

%RDI

  • Iron 28.0
  • Fibre 0.0
  • Folate 68.0
  • Sodium 0.0
  • Sugars 0.0
  • Calcium 7.0
  • Protein 0.0
  • Calories 0.0
  • Total fat 0.0
  • Vitamin A 7.0
  • Vitamin C 27.0
  • Potassium 0.0
  • Cholesterol 0.0
  • Saturated fat 0.0
  • Total carbohydrate 0.0
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Moroccan Red Lentil Soup