Moroccan Lentil And Vegetable Soup

By á-174942

Ingredients

• 1 tablespoon olive oil
• 1 cup chopped onion
• 4 medium garlic cloves minced
• 1/2 cup dry lentils sorted, rinsed, and drained
• 1 1/2 teaspoons ground coriander
• 1 1/2 teaspoons ground cumin
• 1/2 teaspoon freshly-ground black pepper
• 1/2 teaspoon 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

Details

Servings 6

Preparation

Step 1

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.

Stir in squash, bell pepper and parsley. Continue cooking, covered, 10 minutes or until lentils are tender.

Top with plum tomatoes and cilantro just before serving.

This recipe yields 6 servings.

Exchanges Per Serving: 1 Starch, 1 Vegetable, 1/2 Fat.

Nutrition Facts: Calories 131; Calories from Fat 20%; Total Fat 3g; Saturated Fat 1g; Protein 8g; Carbohydrates 20g; Cholesterol 0mg; Sodium 264mg; Dietary Fiber 2g.