Moroccan Lentil Soup

• 份量: 6 servings
• 活動時間: 10 minutes
• 總時間: 1 hour

食材

2 Tablespoons olive oil

2 medium yellow onions (, chopped)

4 cloves garlic (, minced)

1 teaspoon freshly grated ginger

2 carrots (, diced, about 1 ¼ cups)

2 ribs celery (, chopped about 1 ¼ cups)

1 cup dry lentils (, brown or red)

1 15 oz can garbanzo beans (, drained)

1 14.5 oz can petite diced tomatoes

2 teaspoons ground cumin

1 teaspoon garam masala

½ teaspoon sweet paprika (or regular)

6 cups low-sodium vegetable broth

1 Tablespoon balsamic vinegar

salt and freshly ground black pepper (, to taste)

6 oz feta cheese crumbles

1 cup fresh cilantro (, chopped)

crushed red pepper flakes

pita bread (, optional, for serving with)

步驟

Sauté veggies: Add olive oil to a pot over medium heat. Once hot, sauté onion for 5 minutes. Add carrots, celery, garlic, and ginger and sauté a few more minutes.

Add lentils, chickpeas, tomatoes, spices and vegetable broth. Bring to a boil, stirring occasionally, then reduce heat and simmer for about 30-35 minutes, or until lentils are tender.

Thicken: Use an immersion blender to puree the soup just a little bit, to add a thick and creamy texture (or blend half of the soup in a food processor or blender).

Stir in vinegar and season with salt and pepper, to taste.

Garnish with fresh chopped cilantro, crushed red pepper flakes and feta cheese when serving. Serve with pita bread, if desired.

筆記

Macros Recipe Adaptation

1 ¼ cup carrots, 1 ¼ cup celery ribs, 6 cups bone broth

Per Serving Amount

393.5 grams

Macros

284 kcal, Fat: 9g, Carbs: 32g, Protein: 21g

營養

• 卡路里: 355 kcal
• 總脂肪: 13 g
• 飽和脂肪: 5 g
• 不飽和脂肪: 7 g
• 膽固醇: 25 mg
• 鈉: 1512 mg
• 總碳水化合物: 44 g
• 膳食纖維: 15 g
• 總糖: 7 g
• 蛋白質: 18 g