Moroccan Lentil & Chickpea Soup

14 50 250
Ingredients Minutes Calories
Prep Cook Servings
10 min 40 min 6
Moroccan Lentil & Chickpea Soup
Health Rating

Ingredients


1 tsp Extra virgin olive oil
1 small White onion (diced small)
2 large Carrots (diced small)
2 large stalk(s) Celery (diced small)
1/2 tsp Cilantro (coriander), dried
1/2 tsp Cumin
1/2 tsp Turmeric, ground
1/2 tsp Cinnamon
2 l Vegetable stock/broth
2 cup chopped Tomato (ground)
3/4 cup Green lentils, raw
1 cup Chickpeas, canned, drained
1/3 cup Apricot, dried (diced small)
1/3 cup Raisins, seedless (sultana)

Instructions


Heat olive oil in a 4-quart stock pot over medium heat. Add onion, carrots and celery and cook for approximately 4-5 minutes, or until the onions are translucent. Add spices and cook for one minute more, allowing them to toast and release their oils. Add vegetable stock and ground tomatoes and bring to a boil over high heat. Add lentils and reduce to a slow boil.

Cook for approximately 30 minutes or until the lentils are cooked to your desired doneness. Add chickpeas, apricots and raisins and cook for 3-5 minutes until dried fruit has plumped.

Serve with a dollop of plain Greek yogurt if desired.

Note:

Unlike dried beans and peas, you don't need to soak lentils prior to cooking.

Nutrition Facts

Per Portion

Calories 250
Calories from fat 23.8
Calories from saturated fat 31
Total Fat 2.6 g
Saturated Fat 3.5 g
Trans Fat 0 g
Polyunsaturated Fat 7.2 g
Monounsaturated Fat 15.1 g
Cholesterol 0
Sodium 1388 mg
Potassium 632 mg
Total Carbohydrate 46 g
Dietary Fiber 11.1 g
Sugars 15.1 g
Protein 10.4 g

Dietary servings

Per Portion


Fruit 0.3
Meat Alternative 0.9
Vegetables 2.4

Energy sources


Pygal74%444.29076836280615254.7223543015511210%294.4769861225503175.3562580622342217%336.1854760908731118.971387000573674%10%17%CarbohydratesFatProtein
Recipe from:
Appetizer
Lunch
Main
Side
Soup