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Thursday 22 September 2011

Weekend Recipes Blog Hop: Moroccan Red Lentil Soup

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Brilliant red and filled with the spices of the country it represents, this soup is a definite crowd-pleaser - perfect for this big-batch recipe. Of course, you can always just halve the ingredients if you want to make less.


2 tbsp (25 mL) extra-virgin olive oil
2 onions, chopped
4 cloves garlic, minced
2 celery stalks, chopped
1-1/2 tsp (7 mL) salt
1 tsp (5 mL) pepper
1 tsp (5 mL) turmeric
1 tsp (5 mL) ground cumin
1 tsp (5 mL) cinnamon
1/4 tsp (1 mL) ground ginger
1 Pinch saffron, (optional)
6 cups (1.5 L) water
1 cup (250 mL) red lentils
1 tbsp (15 mL) tomato paste
2 potatoes, peeled and cubed
1 can (19 oz/540 mL) tomatoes
1 cup (250 mL) frozen peas
1/4 cup (50 mL) light sour cream
2 tbsp (25 mL) minced fresh parsley

In large heavy saucepan or Dutch oven, heat oil over medium heat; cook onions, garlic and celery, stirring occasionally, until softened, about 5 minutes.

Add salt, pepper, turmeric, cumin, cinnamon, ginger, and saffron (if using); cook, stirring often, for 2 minutes.

Add water, lentils, tomato paste, potatoes and tomatoes, breaking up tomatoes with spoon; bring to boil. Reduce heat, cover and simmer for 35 minutes.

Add peas; simmer until lentils, vegetables and potatoes are tender, about 10 minutes. (Make-ahead: Let cool for 30 minutes; refrigerate, uncovered, in shallow airtight container until cold. Cover and refrigerate for up to 3 days. Reheat to serve.) Ladle into bowls. Dollop each with sour cream; sprinkle with parsley.

Additional Information:

Tip: For a smoother texture, purée 2 cups (500 mL) of the cooked soup until smooth, then stir back into remainder of soup.

Nutritional Info
Per serving: Recipe makes 8 servings

cal 193
pro 10 g
total fat 4 g
sat. fat 1 g
carb 31 g
fibre 6 g
chol 1 mg
sodium 582 mg
calcium 7
iron 28
vit A 7
vit C 27
folate 68

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  1. Thank you for hosting!

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