Moroccan Red Lentil Soup
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|
|1/4 cup (50 mL) light sour cream||1 cup (250 mL) frozen peas|
|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.
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
pro 10 g
total fat 4 g sat. fat 1 g
carb 31 g
fibre 6 g
chol 1 mg
sodium 582 mg
vit A 7
vit C 27