Lentils are a wonderful complex carbohydrate. This plant-based protein is high in fiber and will keep you full and satisfied! These little guys are a versatile food, as they are great eaten cold in a salad or heated in a soup, stew or side dish. Lentils are a shelf-stable food, and they last a long time in your pantry.
Ingredients:
2 teaspoons extra-virgin olive oil
2 cups chopped onions
2 cups chopped carrots
4 cloves garlic, minced
1 teaspoon ground cumin
1 teaspoon ground coriander
1 teaspoon ground turmeric
¼ teaspoon ground cinnamon
¼ teaspoon ground pepper
6 cups vegetable broth or reduced-sodium chicken broth
2 cups water
3 cups chopped cauliflower (about 1/2 medium)
1 ¾ cups lentils
1 28-ounce can diced tomatoes
2 tablespoons tomato paste
4 cups chopped fresh spinach or one 10-ounce package frozen chopped spinach, thawed
½ cup chopped fresh cilantro
2 tablespoons lemon juice
Heat oil in a soup pot or Dutch oven over medium heat; add onions and carrots and cook, stirring occasionally, until softened, about 10 minutes. Stir in garlic and cook for 30 seconds. Add cumin, coriander, turmeric, cinnamon and pepper; cook, stirring, until fragrant, about 1 minute.
Add broth, water, cauliflower, lentils, tomatoes and tomato paste; bring to a boil. Reduce heat and simmer, partially covered, stirring occasionally, until the lentils are tender but not mushy, 45 to 55 minutes. Stir in spinach and cook until wilted, 5 minutes. Just before serving, stir in cilantro and lemon juice.
Nutrition Facts (per 1 1/4 cup serving)
151 calories; 1.5 g total fat; 0.2 g saturated fat; 599 mg sodium. 684 mg potassium; 27.5 g carbohydrates; 9.4 g fiber; 7 g sugar; 9.3 g protein; 4985 IU vitamin a iu; 27 mg vitamin c; 187 mcg folate; 74 mg calcium; 4 mg iron; 54 mg magnesium; 1 mg thiamin;
Printable recipe available at: http://www.eatingwell.com/recipe/250621/moroccan-lentil-soup/
