Moroccan Lentil Soup

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Popular
Health score
100%
Moroccan Lentil Soup
125 min.
6
339kcal

Suggestions

Ingredients

  • 19 ounce .5 can cannellini beans canned
  • 15 ounce garbanzo beans drained canned
  • 14.5 ounce canned tomatoes diced canned
  • 0.5 cup carrots diced
  • 0.5 cup celery chopped
  • teaspoon ginger fresh grated
  • teaspoon garam masala 
  • cloves garlic minced
  • 1.5 teaspoons ground cardamom 
  • 0.5 teaspoon ground pepper 
  • 0.5 teaspoon ground cumin 
  • tablespoon olive oil 
  •  onions chopped
  • cup lentils red
  • cups water 

Equipment

  • food processor
  • pot
  • blender

Directions

  1. In large pot saute; the onions, garlic, and ginger in a little olive oil for about 5 minutes.
  2. Add the water, lentils, chick peas, white kidney beans, diced tomatoes, carrots, celery, garam masala, cardamom, cayenne pepper and cumin. Bring to a boil for a few minutes then simmer for 1 to 1 1/2 hours or longer, until the lentils are soft.
  3. Puree half the soup in a food processor or blender. Return the pureed soup to the pot, stir and enjoy!

Nutrition Facts

Calories339kcal
Protein22.44%
Fat12.1%
Carbs65.46%

Properties

Glycemic Index
54.46
Glycemic Load
12.01
Inflammation Score
-9
Nutrition Score
27.196086925009%

Flavonoids

Catechin
0.1mg
Apigenin
0.25mg
Luteolin
0.11mg
Isorhamnetin
1.84mg
Kaempferol
0.29mg
Myricetin
0.03mg
Quercetin
7.52mg
Gallocatechin
0.04mg

Nutrients percent of daily need

Calories:339.18kcal
16.96%
Fat:4.71g
7.25%
Saturated Fat:0.64g
4.03%
Carbohydrates:57.35g
19.12%
Net Carbohydrates:38.13g
13.86%
Sugar:6.09g
6.77%
Cholesterol:0mg
0%
Sodium:322.05mg
14%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:19.66g
39.33%
Manganese:1.8mg
90.2%
Fiber:19.23g
76.92%
Folate:240.96µg
60.24%
Vitamin A:2061.68IU
41.23%
Iron:7.06mg
39.22%
Vitamin B6:0.75mg
37.56%
Copper:0.67mg
33.27%
Potassium:1123.77mg
32.11%
Phosphorus:315.86mg
31.59%
Magnesium:125.86mg
31.47%
Vitamin B1:0.45mg
30.17%
Zinc:3.3mg
21.99%
Calcium:158.45mg
15.85%
Vitamin E:2.21mg
14.71%
Vitamin C:11.87mg
14.39%
Vitamin B5:1.31mg
13.12%
Vitamin K:13.32µg
12.69%
Vitamin B3:2.02mg
10.12%
Vitamin B2:0.17mg
9.87%
Selenium:6.15µg
8.79%
Source:Allrecipes