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Moroccan Red Lentil Vegetarian Soup
Moroccan Red Lentil Vegetarian Soup

Moroccan Red Lentil Vegetarian Soup

Portions 8
Preparation Time
Cooking Time

Ingredients

  • 1 bag (750 g) Arctic Gardens Soup vegetable mix
  • 2 tbsp (30 mL) extra-virgin olive oil
  • 4 cloves garlic, minced
  • 1 tsp (5 mL) pepper
  • 1 tsp (5 mL) turmeric
  • 1 tsp (5 mL) ground cumin
  • 1 tsp (5 mL) cinnamon
  • 1 tsp (5 mL) dried coriander (optional)
  • 1 tsp (5 mL) smoked paprika (optional)
  • 1/4 tsp (1 mL) ground ginger or 1 tsp fresh ginger
  • Pinch saffron (optional)
  • 6 cups (1.5 L) water
  • 1 cup (250 mL) red lentils
  • 1 can (5.5 oz/156 ml) tomato paste
  • 2 potatoes, peeled and cubed
  • 1 can (28 oz/796 mL) tomatoes
  • 1/4 cup (50 mL) light or low-fat sour cream
  • 2 tbsp (30 mL) minced fresh parsley

Preparation

  1. In large heavy saucepan or Dutch oven, heat oil over medium heat; cook garlic and Arctic Gardens vegetables, stirring occasionally, until softened, about 3 minutes.
  2. Add pepper, turmeric, cumin, cinnamon, coriander and paprika (if using), ginger and saffron (if using); cook, stirring often, for 2 minutes.
  3. Add water, red lentils, tomato paste, potatoes and tomatoes, breaking up tomatoes; bring to boil. Reduce heat, cover and simmer for 45 minutes . 
  4. Ladle into bowls. Serve dolloped with sour cream; sprinkle with parsley.

Additional information : Tip: For a smoother texture, puree 3 cups (750 mL) of the cooked soup until smooth, and then stir back into remainder of soup.

 

 

Nutrition Facts (per serving):

Calories: 220

Protein:  11 g

Fat:    5 g

Carbohydrate:  36 g

Fibre:   7 g

Sodium: 197 mg

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