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Moroccan Spiced Bean and Lentil Soup
READER'S DIGEST.CA18Ingredients
40Minutes
330Calories
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Ingredients
US|METRIC
4 SERVINGS
- 1 Tbsp. olive oil
- 2 onions (chopped)
- 2 cloves garlic (finely chopped)
- 1 Tbsp. gingerroot (chopped fresh)
- 1 pinch red chili flakes (preferably chipotle)
- 2 tsp. cumin
- 1/4 tsp. canela
- 1 carrot (coarsely chopped)
- 1 rib celery (coarsely chopped)
- 28 oz. plum tomatoes (with juices, puréed)
- 6 cups vegetable stock (or water)
- 1 cup green lentils (small, rinsed)
- 2 cups cooked chickpeas (1 19 oz/540 mL tin, drained and rinsed)
- salt
- pepper
- 1 Tbsp. lemon juice
- 2 Tbsp. chopped fresh cilantro
- 2 Tbsp. toasted pine nuts (optional)
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NutritionView More
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330Calories
Sodium
Fat
Carbs
Fiber
Potassium
| Calories330Calories from Fat60 |
| % DAILY VALUE |
| Total Fat7g11% |
| Saturated Fat0.5g3% |
| Trans Fat |
| Cholesterol |
| Sodium1640mg68% |
| Potassium1170mg33% |
| Protein16g |
| Calories from Fat60 |
| % DAILY VALUE |
| Total Carbohydrate51g17% |
| Dietary Fiber20g80% |
| Sugars14g |
| Vitamin A100% |
| Vitamin C60% |
| Calcium10% |
| Iron30% |
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
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