Moroccan Tomato Lentil Soup

Moroccan Tomato Lentil Soup
Contributor
Moroccan Tomato Lentil Soup
Au Bon Pain

Moroccan Tomato Lentil Soup

If you’re looking for a way to eat more healthfully, this savory soup from Au Bon Pain is your new go-to recipe. Loaded with fresh vegetables (like carrots, cabbage, and tomatoes), high-fiber legumes (like lentils and kidney beans), and aromatic Moroccan spices, this soup is as good for you as it is delicious.

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6
Servings
286
Calories Per Serving
Deliver Ingredients

Notes

Taste a lentil after 15 minutes to see if it’s tender. If not, continue cooking, but don’t let the lentils get mushy.

The base of this soup is a great vehicle for any of your favorite legumes or grains.  Try quinoa or different varieties of beans.

Ingredients

  • 4 Tablespoons canola oil
  • 1 Cup onion, medium dice
  • ½ Cup celery, medium dice
  • ½ Cup carrots, medium dice
  • 1 Tablespoon garlic, finely chopped
  • 1 Teaspoon curry powder
  • 1 Teaspoon chili powder
  • 1 Tablespoon sugar
  • 1 can ground tomato with herbs
  • 6 Cups vegetable stock
  • ½ Cup brown lentils, dried
  • ½ Cup red lentils, dried
  • ½ Cup red bell pepper, medium dice
  • 2 Cups cabbage, sliced
  • 1 can diced tomatoes
  • ½ Cup navy beans, cooked
  • Salt, to taste
  • Pepper, to taste

Directions

In a heavy bottomed soup pot, heat the oil over medium heat and sauté onion, celery, and carrots until they begin to sweat and soften, approximately 5—7 minutes. 

Add the garlic, curry powder, chili powder, and sugar; cook and stir until fragrant, about 1 minute more. 

Add the canned ground tomato and the vegetable stock and then bring the stock to a boil. Partially cover the pot, reduce heat to medium-low, and simmer until the vegetables are just tender, about 20 minutes.

Then, let the mixture cool slightly before removing it from heat and using an immersion blender to purée ingredients to your preferred consistency.

Return the soup to low heat; add the lentils, red peppers, cabbage, diced tomato, and navy beans.  Continue cooking the soup on a low simmer until the lentils are softened, about 15 minutes.  Season with salt and pepper. 

Nutritional Facts

Total Fat
14g
20%
Sugar
7g
8%
Saturated Fat
3g
13%
Cholesterol
19mg
6%
Carbohydrate, by difference
31g
24%
Protein
9g
20%
Vitamin A, RAE
223µg
32%
Vitamin C, total ascorbic acid
40mg
53%
Vitamin K (phylloquinone)
10µg
11%
Calcium, Ca
172mg
17%
Choline, total
9mg
2%
Fiber, total dietary
5g
20%
Folate, total
59µg
15%
Iron, Fe
3mg
17%
Magnesium, Mg
59mg
18%
Niacin
2mg
14%
Phosphorus, P
79mg
11%
Selenium, Se
6µg
11%
Sodium, Na
671mg
45%
Water
85g
3%

Moroccan Shopping Tip

Choose raw fruits, vegetables, and meats, and unprocessed foods.

Moroccan Cooking Tip

Substitute butter for olive oil, and bake, broil, or grill instead of fry.