Moroccan Lentil Soup

Looking for a healthy and delicious soup? Try the Moroccan lentil soup from Soup Connections! With all the vegetables, herbs, and spices, this soup will satisfy your nutrient needs along with your taste buds. In the blog post today we are going to talk about lentils which is one of the stars of this soup.

Health Benefits of Lentils

Fun with Fiber
Lentils are high in fiber, which helps with gastrointestinal functioning and can decrease the absorption of fat into the body. Intestinal disorders such as irritable bowel syndrome and diverticulosis can also be prevented through high fiber consumption. Fiber also helps with controlling blood sugar and contributes to heart health by binding to cholesterol and preventing build-up in the arteries! Fiber can helps the stomach feel fuller which can help you eat less and prevent weight gain.

Powerful Protein

Protein is a huge part of lentils! In a ½ cup serving of lentils, 33% of the calories come from protein. The protein in lentils improves satiety which helps you feel fuller longer.  One of the most important roles of protein is maintenance of lean muscle mass. This means that when you eat protein, your body will use the consumed protein for its functional needs instead of breaking down the protein in your muscles and organs. Consuming protein can also lead to stronger muscle mass in your body as well!

Complex Carbohydrates

Lentils also are an excellent carbohydrate source.  Carbohydrates are a complex sugar, which are broken down into glucose, which is the brain’s preferred source of energy. Eating carbohydrates helps give you energy to function, since fat and protein take longer to digest. However, since lentils are a complex carbohydrate, they take a bit longer to digest than a simple sugar.  This means that they will provide energy for you for a longer amount of time than simple sugars.

Varying Vitamins and Minerals

Packed with nutrients, lentils can be a great addition to any meal.  Folate, selenium, iron, and magnesium are all packed into lentils. These can all contribute to greater heart health and body functioning.

Are you thinking about experimenting with lentils now? Try out our Moroccan Lentil soup!  To make it a meal try pairing it with Moroccan salad with cilantro orange dressing (recipe below), a slice of bread and a glass of milk.  And while you’re savoring your lentils think about all the wonderful health benefits you are receiving.

Enjoy!

Moroccan Lentil Soup

12 servings, about 1 ¼ cups each | Active Time: 30 minutes | Total Time: 1 ½ hours

Ingredients:

· 2 teaspoons extra-virgin olive oil
· 2 cups chopped onions
· 2 cups chopped carrots
· 4 cloves garlic, minced
· 1 teaspoon ground cumin
· 1 teaspoon ground coriander
· 1 teaspoon ground turmeric
· 1/4 teaspoon ground cinnamon
· 1/4 teaspoon ground pepper
· 6 cups vegetable broth or reduced-sodium chicken broth
· 2 cups water
· 3 cups chopped cauliflower (about 1/2 medium)
· 1 3/4 cups lentils
· 1 28-ounce can diced tomatoes
· 2 tablespoons tomato paste
· 4 cups chopped fresh spinach or one 10-ounce package frozen chopped spinach, thawed
· 1/2 cup chopped fresh cilantro
· 2 tablespoons lemon juice

Preparation:
Heat oil in a soup pot or Dutch oven over medium heat; add onions and carrots and cook, stirring occasionally, until softened, about 10 minutes. Stir in garlic and cook for 30 seconds. Add cumin, coriander, turmeric, cinnamon and pepper; cook, stirring, until fragrant, about 1 minute.

Add broth, water, cauliflower, lentils, tomatoes and tomato paste; bring to a boil. Reduce heat and simmer, partially covered, stirring occasionally, until the lentils are tender but not mushy, 45 to 55 minutes. Stir in spinach and cook until wilted, 5 minutes.

Just before serving, stir in cilantro and lemon juice.

Moroccan Salad with Orange Cilantro Dressing

Serves: 4

Ingredients:
For the salad
· ½ cup bulgur, uncooked
· ½ cup pitted dates, chopped
· ½ teaspoon salt
· ¼ cup pistachios
· 1 orange, peeled and cut into sections
· 2 cups baby spinach leaves

For the dressing
· 1 orange, peeled
· 1 tablespoon olive oil
· 1 tablespoon apple cider vinegar
· ½ teaspoon salt
· ½ cup fresh cilantro leaves, packed
· 2 tablespoons water to adjust consistency

Instructions:
1. Cook the bulgur according to package directions, adding the dates and salt just at the end of the cooking time. This helps soften the dates a bit and gives the bulgur good flavor. Cool the bulgur for 20-30 minutes for a cold salad.

2. In a food processor, combine all the dressing ingredients except the cilantro. Puree until smooth, removing any pieces of orange that can't be broken down any further. Add the cilantro to the smooth mixture, pulse a few times, and set aside.

3. Toss the cooled bulgur and dates mixture with the other salad ingredients. Drizzle or toss with the dressing. Serve immediately.

Recipe from Pinch of Yum

http://pinchofyum.com/moroccan-salad-cilantro-orange-dressing