Moroccan Lentil And Vegetable Soup

Recipe Ingredients

1 tablespoon	15ml	Olive oil
1 cup	62g / 2.2oz	Chopped onion
4 cups	372g / 13oz	Garlic cloves - minced (medium)
1/2 cup	118ml	Dry lentils - sorted, rinsed,
		And drained
1 1/2 teaspoons	7.5ml	Ground coriander
1 1/2 teaspoons	7.5ml	Ground cumin
1/2 teaspoon	2.5ml	Freshly-ground black pepper
1/2 teaspoon	2.5ml	Ground cinnamon
3 3/4 cups	888ml	Fat-free reduced-sodium chicken broth
1/2 cup	55g / 1.9oz	Chopped celery
1/2 cup	118ml	Chopped sun-dried tomatoes - (not oil-packed)
1 cup	146g / 5.1oz	Yellow summer squash - chopped (medium)
1/2 cup	73g / 2.6oz	Chopped green bell pepper
1/2 cup	73g / 2.6oz	Chopped fresh parsley
1 cup	62g / 2.2oz	Chopped plum tomatoes
1/4 cup	4g / 0.1oz	Chopped fresh cilantro or basil

Recipe Instructions

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.

Source:
Diabetic Cooking at http://www.diabeticcooking.com

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