Hearty Morrocan Vegetable Soup with Charmoula Sauce

By AnnieMro

Ingredients

• Charmoula Sauce:
• 1/2 can chickpeas
• 2 tsp oilive oil
• 1 large onion, finely diced
• 3 cloves garlic, minced
• 1 1/2 cups diced butternut squash
• 1 1/2 cups diced carrots
• 3/4 cup diced celery
• 2 tsp grated ginger
• 6 cups sodium-reduced vegetable or chicken broth
• 1 can diced Italian plum tomatoes with juice
• 3/4 cup green lentils
• 2 dashes cinnamon
• dash cayenne
• salt and pepper to taste
• cubed cooked potatoes
• 2 cloves garlic, finely chopped
• 1/2 cup chopped cilantro
• 1/3 cup chopped fresh parsley
• 1/4 cup olive oil
• 1/4 cup fresh lemon juice
• 1 1/2 tsp. paprika
• 1/2 tsp. ground cumin
• 1/2 tsp. salt
• 1/4 tsp. fresh ground pepper

Preparation

Step 1

Heat the oil in a large heavy pot over medium heat. Add the onions and garlic; sauté until soft, about 6-8 mins. Add squash, carrots, celery, chick peas and cayenne. Sauté another 5 mins. Add broth, tomatoes and their juice, lentils, cinnamon, salt and pepper. Bring to a boi; reduce heat and simmer, covered , for 1 hour, stirring occasionally. Season to taste with salt and pepper. Serve over cooked potatoes and top each portion with 2 tsp. Charmoula sauce: puree ingredients together.

Per serving:

Calroies - 140
Carbohydrate 19 grams
Fibre 7 grams
Protein 7 grams
Total fat 5 grams
(Saturated Fat 1 gram)
Sodium 206 mg