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Give your dinner some spice by adding a North African flare to your traditional lentil soup recipe.

 

 

Ingredients

  • 1 tablespoon olive oil
  • 3 cloves garlic, minced
  • 2 medium yellow onions, chopped
  • 1 teaspoon fresh ginger, grated
  • 3 cups water
  • 3 reduced-sodium vegetable broth (or chicken broth)
  • 1 cup red lentils, rinsed and checked for stones and other debris
  • 1 (15 ounce) can cannellini beans, rinsed and drained
  • 1 (15 ounce) can garbanzo beans, no salt added, rinsed and drained
  • 1 (15 ounce) can unsalted diced tomatoes
  • 3/4 cup celery, chopped
  • 1/2 cup diced carrots
  • 1 teaspoon ground cardamom
  • 2 teaspoons curry powder
  • 1/4 teaspoon cinnamon
  • 1/2 teaspoon salt
  • 1/2 teaspoon ground black pepper

 

Directions

  1. Heat a large pot with a lid over medium heat. When hot, add olive oil and sauté onions, garlic and ginger 5 minutes.
  2. Add remaining ingredients, and bring to a boil for 3 minutes. Reduce heat and simmer 15 minutes. Cover pot and cook 30 to 40 minutes, until lentils are soft. Remove pot from heat.
  3. Ladle 1/3 of soup into blender and puree. Return pureed soup to the pot and stir well. Reheat if needed. Serve.

 

Serves 10

 

Nutrition Facts    
Serving Size: 1    
Servings per Recipe: 10    
     
Amount per Serving    
Calories: 197    
Calories from Fat: 18    
  % Daily Value *  
Total Fat: 2 g 4%  
Saturated Fat: trace 1%  
Cholesterol: 0 mg 0%  
Sodium: 381 mg 16%  
Total Carbohydrate: 31 g 10%  
Dietary Fiber: 11 g 43%  
Protein: 14 g 28%  
Vitamin A 45%  
Vitamin C 16%  
Calcium 6%  
Iron 18%  

*The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

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