Vegan Moroccan Lentil Stew with Spinach and Turmeric
2016-09-14 08:53:16
Serves 4
Prep Time
15 min
Cook Time
40 min
Nutrition Facts
Serving Size
277g
Servings
4
Amount Per Serving
Calories 167
Calories from Fat 52
% Daily Value *
Total Fat 6g
9%
Saturated Fat 1g
4%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 4g
Cholesterol 0mg
0%
Sodium 715mg
30%
Total Carbohydrates 22g
7%
Dietary Fiber 9g
37%
Sugars 3g
Protein 8g
Vitamin A
68%
Vitamin C
46%
Calcium
6%
Iron
17%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
- -3 Tbsp extra virgin olive oil
- -1 medium yellow onion, diced
- -2 carrots, peeled and diced
- -2 ribs celery, diced
- -4 garlic cloves, minced
- -1 Tbsp ground cumin
- -1 tsp ground turmeric
- -1 tsp ground coriander
- -3 Tbsp tomato paste
- -1 cup brown or green lentils, picked over and rinsed
- -6 cups vegetable broth (2 more cups if you want a thinner soup)
- -sea salt
- -Freshly ground black pepper
- -2 cups chopped baby spinach
- -Juice of ½ a lemon, to taste
Instructions
- 1. Heat the oil in a large pot over medium heat.
- 2. Add the chopped onion, carrot, and celery and cook, stirring often, until caramelized and softened, about 5-7 minutes. Add the garlic and spices and cook about 30 seconds, stirring constantly. Add the tomato paste and stir for 30 more seconds.
- 3. Pour in the lentils and broth. Season to taste with salt and freshly ground black pepper. Raise heat and bring to a boil, then partially cover the pot and reduce heat to a simmer. Cook for 30-35 minutes, or until the lentils are tender..
- 4. Use an immersion blender to blend about ¼ of the soup to help thicken the broth. Or, alternatively, transfer 1 1/2 cups of the soup to a blender and purée until smooth (holding the top of the blender down with a kitchen towel on your hand so you don’t burn yourself). Pour the puréed soup back into the pot and add the spinach. Cook for 5-7 more minutes, to wilt the greens.
- 5. Turn off the heat and stir in the lemon juice. Season to taste with salt and pepper. Serve immediately.
Health Chef Lindsey http://healthcheflindsey.com/
Leave a Reply