Moroccan Red Lentil Soup

Moroccan Red Lentil Soup

Prep Time15 mins Cook Time40 mins Makes 5 Yield_measureservings

A soup’s success is measured by how quickly people blow on it to cool it down so they can dive in. This one takes our breath away every time.

Ingredients List

  1. 1 Tbsp. (15 mL) Becel® Salt-Free margarine
  2. 1 medium onion, chopped
  3. 3 cloves garlic, finely chopped
  4. 1 1/2 tsp. (7 mL) ground cumin
  5. 4 cups (1 L) reduced sodium vegetable broth
  6. 1 cup (250 mL) water
  7. 1 large carrot, chopped
  8. 1 stalk celery, chopped
  9. 1 cup (250 mL) dried red lentils, rinsed and drained
  10. 1 medium potato, peeled and chopped
  11. 2 Tbsp. (30 mL) finely chopped fresh cilantro
  12. 1 Tbsp. (15 mL) lemon juice
  13. 1 tsp. (5 mL) hot pepper sauce

Directions

1. Melt Becel® Salt-Free margarine in large saucepot and cook onion and garlic over medium heat, stirring occasionally, until onion is tender, about 5 minutes. Stir in cumin and cook 1 minute. Stir in broth, water, carrot, celery, lentils and potato. Bring to a boil over high heat. Reduce heat to low and simmer partially covered 30 minutes or until lentils and vegetables are tender.

2. Puree soup in blender or with hand-held blender until desired consistency. Stir in remaining ingredients.

Nutritional Information

Calories

210 (1 serving)

Total Fat

3.5g (1 serving)

Polyunsaturated Fat

1g (1 serving)

Monounsaturated Fat

1g (1 serving)

Sodium

160mg (1 serving)

Total Carbs

37g (1 serving)

Dietary Fiber

7g (1 serving)

Sugars

4g (1 serving)

Protein

11g (1 serving)

Calcium

6% (1 serving)

Iron

20% (1 serving)

Vitamin C

15% (1 serving)

Vitamin A

50% (1 serving)

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