Moroccan Sweet Potato and Lentil Soup

Name: Moroccan Sweet Potato and Lentil Soup
Prep time: 15 min
Cook time: 40 min
Total time: 55 min
Cuisine: Moroccan, African
Ingredients: 3 Tbsp olive oil; 1 1/2 cups chopped yellow onion; 1 large carrot, diced (1/2 cup); 3 cloves garlic, minced (1 Tbsp); 2 tsp peeled and minced fresh ginger; 2 tsp ground cumin; 1 tsp ground coriander/ cilantro; 1 tsp turmeric; 1 tsp paprika; 1 tsp ground cinnamon; 6 cups low-sodium vegetable broth, then more if desired; 14.5 oz can petite diced tomatoes; 16 oz large sweet potato, peeled and diced into 1/2-inch cubes (3 cups); 1 cup brown lentils, picked over and rinsed; Salt to taste; 1/2 cup chopped fresh cilantro

5 steps

Prep:15minCook:40min

Updated at: Sun, 29 Dec 2024 01:57:08 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

High

Nutrition per serving

Calories415.4 kcal (21%)

Total Fat11.7 g (17%)

Carbs65.7 g (25%)

Sugars12.8 g (14%)

Protein15.3 g (31%)

Sodium751.2 mg (38%)

Fiber11.3 g (40%)

% Daily Values based on a 2,000 calorie diet

Ingredients

4 servings

3 Tbspolive oil

1 ½ cupsyellow onion

chopped

½ cupcarrot

large, diced

3 clovesgarlic

minced

2 tspfresh ginger

peeled and minced

2 tspground cumin

1 tspground coriander

1 tspturmeric

1 tsppaprika

1 tspground cinnamon

6 cupslow-sodium vegetable broth

then more if desired

14.5 ozcan petite diced tomatoes

16 ozsweet potato

large, peeled and diced into 1/2-inch cubes

1 cupbrown lentils

picked over and rinsed

salt

to taste

½ cupfresh cilantro

chopped

Instructions

Step 1

Heat 2 Tbsp olive oil in a large pot over medium-high heat. Add onion and carrot and saute 4 minutes.

olive oil3 Tbsp

yellow onion1 ½ cups

carrot½ cup

Step 2

Add garlic and ginger and saute 1 minute longer. Add remaining 1 Tbsp olive oil, cumin, coriander, turmeric, paprika and cinnamon.

garlic3 cloves

fresh ginger2 tsp

olive oil3 Tbsp

ground cumin2 tsp

ground coriander1 tsp

turmeric1 tsp

paprika1 tsp

ground cinnamon1 tsp

Step 3

Saute 1 minute. Stir in vegetable broth, tomatoes, sweet potatoes and lentils. Season with salt to taste.

low-sodium vegetable broth6 cups

can petite diced tomatoes14.5 oz

sweet potato16 oz

brown lentils1 cup

salt

Step 4

Bring to a light boil then reduce heat to medium-low, cover pot and allow to simmer, stirring occasionally until sweet potatoes are soft and lentils are tender, about 25 - 30 minutes.

Step 5

Thin with up to 1 more cup of broth if desired. Stir in half of the cilantro then serve with remaining cilantro.