Moroccan Lentil And Vegetable Soup

Moroccan Lentil And Vegetable Soup

Serves: 6
 
 
Soups
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from Diabetes Cookbook by
 
Ingredients
Ingredients
To make Moroccan Lentil And Vegetable Soup, you'll need:
  • 1 tbsp olive oil
  • 1 cup chopped onion
  • 4 medium garlic cloves minced
  • 1/2 cup dry lentils sorted rinsed and drained
  • 1
  • 1/2 tsp ground coriander
  • 1
  • 1/2 tsp ground cumin
  • 1/2 tsp freshly-ground black pepper
  • 1/2 tsp ground cinnamon
  • 3
  • 3/4 cups fat-free reduced-sodium chicken broth
  • 1/2 cup chopped celery
  • 1/2 cup chopped sun-dried tomatoes (not oil-packed)
  • 1 medium yellow summer squash chopped
  • 1/2 cup chopped green bell pepper
  • 1/2 cup chopped fresh parsley
  • 1 cup chopped plum tomatoes
  • 1/4 cup chopped fresh cilantro or basil

Method

  • Heat oil in medium saucepan over medium heat
  • Add onion and garlic; cook 4 to 5 minutes or until onion is tender stirring occasionally
  • Stir in lentils coriander cumin black pepper and cinnamon; cook 2 minutes
  • Add chicken broth celery and sun-dried tomatoes; bring to a boil over high heat
  • Reduce heat to low; simmer covered 25 minutes.
Nutritional Facts (Per Serving)
Calories 131, Calories from Fat 20%, Total Fat 3g, Saturated Fat 1g, Protein 8g, Carbohydrates 20g, Cholesterol 0mg, Sodium 264mg, Dietary Fiber 2g.
Source:
DiabeticCooking.com. © Publications International Ltd, 2002.
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