Vegetarian Lentil and Chickpea Soup

• 分量: 6 servings

材料

2 tbsp olive oil

1 small onion, finely chopped

2 carrots, finely chopped

2 ribs celery, finely chopped

4 garlic cloves, minced

1 tbsp grated fresh ginger

2 tsp ground coriander

2 tsp smoked paprika

1 tsp ground cumin

½ tsp ground cinnamon

⅛ tsp red pepper flakes

½ tsp salt

¼ tsp freshly ground black pepper

4 cups vegetable broth

1 cup dried lentils (brown or green)

1 15-ounce can chickpeas, rinsed and drained

1 28-ounce can crushed tomatoes

2 cups kale, stems removed and leaves chopped

¼ cup finely chopped fresh cilantro

¼ cup finely chopped fresh parsley

手順

In a large Dutch oven, heat the oil over medium-high heat until very hot. Add the onion, carrot, and celery and cook, stirring frequently, until beginning to soften, about 8 minutes. Reduce the heat to medium, add the garlic and ginger, and cook, stirring constantly, 1 minute. Stir in the coriander, paprika, cumin, cinnamon, pepper flakes, salt, and pepper, and cook, stirring constantly, for 30 seconds.

Stir in the broth, chickpeas, and lentils; increase the heat to high and bring to boil. Reduce the heat to medium-low, cover (keeping the lid slightly open for steam to escape), and simmer until the lentils are just tender, about 20 minutes.

Stir in the tomatoes and simmer, partially covered, stirring occasionally, for 10 minutes. Stir in the kale and continue to cook, partially covered, until the leaves are tender, about 5 more minutes. Take the Dutch oven off the heat and stir in the fresh cilantro and parsley. Season with salt and pepper to taste. Serve.

栄養

• カロリー: 199 kcal
• 脂肪総量: 6 g
• 飽和脂肪: 1 g
• ナトリウム: 807 mg
• 炭水化物総量: 27 g
• 食物繊維: 11 g
• 糖質総量: 3 g
• タンパク質: 11 g