Moroccan Lentil Soup

• 分量: 3 servings
• 調理時間: 10 minutes
• 総時間: 55 minutes

材料

Chicken (optional)

2 tablespoons extra virgin olive oil

1 large onion (chopped)

2 carrots (chopped)

1 rib celery (chopped)

2 cloves garlic (pressed)

2 tablespoons tomato paste

¼ teaspoon red pepper flakes

1 teaspoon ground cumin

1 teaspoon ground coriander

½ teaspoon ground turmeric

½ teaspoon paprika

1 heaping cup dried green lentils

6 cups vegetable broth (add more if required)

1 can (15 ounces) crushed tomatoes

1 teaspoon salt (or more to taste)

⅛ teaspoon black pepper

¼ teaspoon cinnamon

1 lemon

1 handful parsley (or cilantro, chopped)

手順

make flavor base

Heat 2 tablespoons extra virgin olive oil in a large pot over medium heat. Add 1 large onion, 2 carrots, and 1 rib celery (all chopped), and cook for 4 minutes or until translucent.

add spices

Stir in 2 cloves garlic (pressed), 2 tablespoons tomato paste, ¼ teaspoon red pepper flakes, 1 teaspoon ground cumin, 1 teaspoon ground coriander, ½ teaspoon ground turmeric, and ½ teaspoon paprika.Cook for 1 minute until fragrant.

add lentils

Rinse 1 heaping cup dried green lentils and stir them in the spice mixture.

add broth and tomato

Pour in 6 cups vegetable broth, 1 can (15 ounces) crushed tomatoes, and season with 1 teaspoon salt and ⅛ teaspoon black pepper. Stir well, cover with a lid, and bring to a gentle boil.

simmer 40 minutes

Reduce the heat to low, crack the top open, and let it simmer for 30 to 45 minutes or until the lentils are tender.Stir occasionally and add more vegetable broth if necessary.

cook chicken

While soup is simmering, cook the desired amount of chicken in a separate pan. Cut into smaller pieces and when fully cooked, add to the soup. Deglaze the pan with a little water or chicken broth and add to the soup.

blend some soup (optional)

Once the lentils are cooked, use an immersion blender to puree only some of them – about a cup. You can blend more or less, depending on your preference.You can also use a standing blender, but be cautious with the hot liquid if you do so.

add cinnamon

Now stir in ¼ teaspoon cinnamon, then taste and adjust for salt.

serve in bowls

Serve in bowls with a generous squeeze of lemon, chopped parsley or cilantro.Make it a meal with pickled red onions and a dollop of Greek-style yogurt on top, and pita bread on the side.

栄養

• カロリー: 410 kcal
• 脂肪総量: 11 g
• 飽和脂肪: 2 g
• 不飽和脂肪: 9 g
• 炭水化物総量: 60 g
• 食物繊維: 27 g
• 糖質総量: 8 g
• タンパク質: 21 g