Tomato and Lentil Soup

This Moroccan Tomato and Lentil Soup is a hearty, aromatic dish brimming with the flavors of fresh tomatoes, spices, and protein-rich lentils. Perfect for a cozy meal, it warms the soul and satisfies the palate.

Ingredients

• Olive oil - 2 tablespoons
• Onion, chopped - 1 medium
• Garlic, minced - 2 cloves
• Carrot, diced - 1 medium
• Celery, diced - 1 stalk
• Cumin powder - 1 teaspoon
• Coriander powder - 1 teaspoon
• Paprika - 1 teaspoon
• Tomatoes, diced - 400 grams (canned or fresh)
• Vegetable broth - 500 milliliters
• Red lentils - 100 grams
• Salt - 1 teaspoon (adjust to taste)
• Black pepper - 1/2 teaspoon
• Lemon juice - 1 tablespoon
• Fresh cilantro, chopped - for garnish

Steps

1. In a medium pot, heat the olive oil over medium heat. Add the chopped onion and sauté until translucent, about 5 minutes.
2. Stir in the minced garlic, diced carrot, and diced celery. Cook for another 5 minutes until the vegetables soften.
3. Add the cumin, coriander, and paprika to the pot. Stir well and cook for 1 minute to toast the spices.
4. Add the diced tomatoes and vegetable broth. Bring the mixture to a boil.
5. Once boiling, add the red lentils, salt, and black pepper. Reduce the heat to low and let it simmer for about 20 minutes or until the lentils are tender.
6. Stir in the lemon juice and adjust the seasoning if necessary.
7. Serve hot, garnished with fresh cilantro.

Nutrition

• Calories: 320
• Protein: 14 g
• Carbs: 50 g
• Fiber: 15 g
• Sugar: 6 g
• Sodium: 400 mg
• Cholesterol: 0 mg
• Total Fat: 8 g
• Saturated Fat: 1 g
• Unsaturated Fat: 7 g
• Water: 0.5 L

Health Benefits

• Rich in protein and fiber from lentils, promoting digestive health.
• Packed with antioxidants and vitamins from tomatoes and vegetables.

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