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Healthy Moroccan Red Lentil Soup Recipe Is Nourishing & Satisfying by Java Hemmat

January 26, 2024

Healthy Moroccan Red Lentil Soup Recipe Is Nourishing & Satisfying

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Cooking is love made visible! I foraged in my fridge, and with a few staple ingredients, I cooked this Moroccan red lentil soup recipe that will be on repeat all winter. Made with Marrakech spice blend, the warmth of color and flavor is nourishing and satiating.

To make this healthy, low-sodium lentil soup recipe you will need just a few wholesome ingredients. Here is your shopping list: olive oil, onion, garlic, carrots, celery, a Moroccan seasoning blend, tomato paste and red lentils. I garnished this delicious vegetable soup recipe with chopped cilantro and a lemon squeeze, which took it to the next level.

Serve this red lentil soup for lunch or dinner with your favorite side dishes.

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Cuisine: Moroccan
Prep Time: 15 minutes
Cook Time: 1 hour
Total Time: 1 hour and 15 minutes
Servings: 6

Ingredients

extra virgin olive oil
1 yellow onion, diced
2 cloves garlic, mined fine
2 - 3 carrots, diced
2 - 3 ribs celery, diced
1 - 2 tablespoons Marrakech Spice Blend or Moroccan seasoning blend
1 heaping tablespoon tomato paste
1 cup red lentils, washed
4 - 5 cups water or broth
1/2 bunch fresh cilantro, chopped
lemon and cilantro, for garnish

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Recipe Notes

Caramelize tomato paste for less than a minute. This is a delicate process so make sure to be present and be ready to add fluids, otherwise it will give off a bitter taste.

Here's how to make it:

Place a stock pot over medium heat and warm extra virgin olive oil. Cook the onions until fragrant. Add the garlic for a few minutes. Be mindful to not burn the garlic. Add celery and carrots and cook until semi-soft.
Bloom Marrakech spice blend for 10 seconds and incorporate the tomato paste to caramelize for less than a minute. Add red lentils and water and/or stock.
Season with salt and bring to boil. Turn the heat to low and softly simmer for 45 minutes until red lentils are completely soft. Adjust seasoning.
Pour in your favorite bowls and garnish with cilantro and a squeeze of lemon.

Nutrition Facts Per Serving

Calories: 104

Total Fat: 0.3g

Saturated Fat: 0.1g

Cholesterol: 0mg

Sodium: 69mg

Total Carbohydrate: 20.6g

Dietary Fiber: 7.7g

Total Sugars: 5.8g

Protein: 5.8g

Vitamin D: 0mcg

Calcium: 45mg

Iron: 2mg

Potassium: 568mg

Recipe cooking times, nutritional information and servings are approximate and provided for your convenience. However, 30Seconds is not responsible for the outcome of any recipe, nor may you have the same results because of variations in ingredients, temperatures, altitude, errors, omissions or cooking/baking abilities. This recipe has been analyzed by VeryWellFit. However, any nutritional information is provided as a courtesy and it is up to the individual to ascertain accuracy. To ensure image quality, we may occasionally use stock photography.

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