Healthy Moroccan Lentil Soup
This lentil soup is so delicious and packed with protein. It was so easy to make and is perfect to freeze and save for leftovers. These ingredients are perfect for cold months because the spices used (ginger, cinnamon, cumin, turmeric and paprika) are warming and immune boosting. Turmeric and ginger are especially great for immunity.
Healthy Eating High in Proteins
There are also so many amazing health benefits of lentils. Lentils are packed with protein and great for digestion and gut health because of their fiber and prebiotic content.
According to “WebMD” fiber is one of the most important parts of your diet and most Americans don't get enough of it. Foods high in fiber also help to control snacking cravings because they make you feel full faster and for longer. Getting enough fiber also helps your digestion to run smoothly so it is definitely very important.
Step-by-Step Recipe
To start off this recipe, dice 1 onion, 1 carrot, 2 stalks of celery, about 1 cup of white potatoes and 2-4 cloves of garlic. Sauté veggies in a pan with about 2 tablespoons of olive oil for about 5-7 minutes.
Next add in all the spices, 1 teaspoon salt and pepper, and 2 teaspoons cinnamon, ginger, turmeric, smoked paprika, and cumin. Sauté that for about two minutes. Sautéing the spices before adding in water makes them more fragrant and allows the flavors to come out more.
Next add 4 cups vegetable or chicken stock and 2 cups water as well as one cup each of red and green lentils. Red lentils cook much faster and will lose their shape, which will help to make the soup thicker and creates a really nice texture.
The green lentils cook slower and will keep their shape, so both are important to include. Lastly add ¼ cup of tomato paste and then bring that to a boil and then reduce to a simmer, cover and let cook for 30-40 minutes or until the green lentils are cooked through.
Finally mix in one cup of any unsweetened plant milk, the juice from half of a lemon and 2-3 cups chopped spinach or bok choy. The greens will cook from the natural heat of the soup and reduce to about ¼ of the size of what they originally were.
I like to enjoy this with rice, tofu, steamed broccoli or just on its own!
Healthy Moroccan Lentil Soup
Ingredients:
- 2 tablespoons olive oil
- 1 chopped white onion
- 1 chopped carrot
- 2 stalks chopped celery
- 1 cup chopped white potatoes
- 2-4 teaspoons crushed garlic
- 1 teaspoon salt
- 1 teaspoon pepper
- 2 teaspoons ginger
- 2 teaspoons cinnamon
- 2 teaspoons paprika
- 2 teaspoons cumin
- 2 teaspoons turmeric
- 4 cups vegetable stalk
- 2 cups water
- 1 cup red lentils
- 1 cup green lentils
- ¼ cup tomato paste
- 1 cup plain unsweetened plant milk
- 2- 3 cups spinach or bok choy
- Juice from ½ lemon
Instructions:
- Dice onion, carrot, celery, potatoes and garlic
- Sauté all that in a pan with olive oil for about 5-7 minutes.
- Add in all the spices, salt, pepper, cinnamon, ginger, turmeric, smoked paprika, and cumin
- Sauté for about two more minutes
- Add vegetable stalk, water, tomato paste, red and green lentils
- Bring to a boil, then reduce to a simmer, cover and cook until green lentils are cooked through, about 30 - 40 minutes
- Once it is completely cooked through add in lemon juice, plant milk and greens
Summary:
This recipe is so easy to make and great for the winter when it's super important to have an extra boost in immunity and everyone can use extra protein and fiber. Not only is it good for you it is so delicious and perfect to put in the freezer to save for later.