Thursday, October 30, 2008

Moroccan-Spiced Vegetable Soup

Today, the first snow fluffies of the season. I celebrate by wearing my red sweater with embroidered snowflakes. Yes, my life is that exciting!

While we were at the lake house this past weekend, it was chilly and rainy. There were some of Trader Joe’s tandoori naan in the freezer, so I came up with warming, spiced soup to serve with it.

Check out the nutritional info—lowfat with tons of protein and fiber (for a 2-cup serving), and absolutely delicious to boot!

I forgot to "dollop" the plain yogurt until after the photo was taken and we had started eating.

As is appropriate in so very many areas of my life, I just say "better late than never"!

* Exported from MasterCook *

Moroccan-Spiced Vegetable and Bean Soup

Recipe By: Vicci

Servings: 4

Amount Measure Ingredient -- Preparation Method

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1 tablespoon olive oil

8 ounces sweet onion -- 1/4-inch dice; about 1 1/2 cups

1 1/2 teaspoons minced garlic

1 teaspoon grated ginger root

6 cups low sodium vegetable broth

1 cup red lentils

14 ounces diced canned tomatoes with juice, undrained)

1/2 cup diced carrots

1/2 cup diced celery

1 teaspoon garam masala

1 1/2 teaspoons ground cardamom

1/4 teaspoon cayenne pepper -- or more to taste

3/4 teaspoon ground cumin

9 ounces garbanzo beans -- (from a 15-ounce can, drained and rinsed)

9 ounces cannellini beans -- (from a 15-ounce can, drained and rinsed)

2 tablespoons fresh lemon juice

1/4 cup plain yogurt

2 tablespoons chopped cilantro

In a nonstick pot, heat the oil over medium heat then add the onions and saute, stirring often, for 5 minutes. Add the garlic and ginger and stir for 2 more minutes.

Add vegetable broth, lentils, diced tomatoes, carrots, celery, and spices. Bring to a boil, reduce heat, cover and simmer for about a half hour or until lentils are tender (they will split apart and disintegrate a bit as the cooking goes on). Add garbanzo and cannellini beans and cook for 5 minutes or until heated through.

Carefully pour half of the soup into the blender and blend until smooth. Return to pot and combine with the unblended soup; stir in lemon juice. Ladle into bowls and top with dollops of yogurt and sprinklings of cilantro.


"8 cups"

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Per serving: 612 Calories (kcal); 9g Total Fat; (12% calories from fat); 29g Fiber; 46g Protein; 93g Carbohydrate; 2mg Cholesterol; 977mg Sodium

Food Exchanges: 5 Grain (Starch); 3 1/2 Lean Meat; 2 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates

My Notes: The next time, I will toss in a diced potato as well.