[MC-AllEthnic-Recipes] Moroccan Lentil Soup - 3 pts plus; 32g Carbohydrate; 8g Dietary Fiber

 

                      

* Exported from MasterCook *

                           Moroccan Lentil Soup

Recipe By     :

Serving Size  : 4     Preparation Time :0:00

Categories    : 

  Amount  Measure       Ingredient -- Preparation Method

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  1              small  onion -- diced

  2                     garlic cloves -- minced

  3               cups  vegetable broth, ready-to-serve

     1/2           cup  red lentils

  14            ounces  canned diced tomatoes

  1              large  carrot -- sliced

  2                     celery stalks -- sliced

  1           teaspoon  garam masala

  1           teaspoon  paprika

  1           teaspoon  ground ginger

     1/2      teaspoon  ground cumin

     1/2      teaspoon  ground cinnamon

     1/2      teaspoon  mild curry powder

                        salt -- to taste

Line a medium pot with a htin layer of water and saute the onion and

garlic over the high heat until the water has absorbed.

Add remaining ingredients in order, except salt.

Bring to a boil, cover, reduce heat to low, and cook for 15 minutes or

until lentils are cooked (they will expand and turn orange in color).

Add salt to taste.

Transfer half of the soup to a blender and puree until smooth, then mix it

back in with remaining soup (or lightly use an immersion blender).

Cover and leave on the warm stove fro 5 ot 10 minutes, allowing the

flavors to merge.

Serves 4

Per serving: 128 cals (4% fat cals); 0.5g fat; 24.4g carbs; 10.4g fiber;

5.5g sugars; 7.7g protein.

AuthorNote: Straight out of the pantry and into a bowl! I developed this

flavorful soup a few years ago during one of my "pantry challenges".

Periodically, I force myself to cook only with items found in my pantry to

remind myself that a delicous and satisfying meal is always on hand, even

when the fridge looks bare. (Plus it helps keep the stockpiling at bay!)

Source:

  "Everyday Happy Herbivore: Over 175 Quick-and-Easy Fat-Free and

  Low-Fat Vegan Recipes by Lindsay S. Nixon, 2012"

S(Formatted by Chupa Babi):

  "Jan 2013"

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Per Serving (excluding unknown items): 180 Calories; 2g Fat (8.1% calories

from fat); 11g Protein; 32g Carbohydrate; 8g Dietary Fiber; 0mg

Cholesterol; 1118mg Sodium.  Exchanges: 0 Grain(Starch); 0 Lean Meat; 1

Vegetable; 0 Fat.

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 492 0

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