Moroccan Lentil Soup

MOROCCAN LENTIL SOUP
6 months+, Toddler, Kid, Adult

Nutrition

Lentils are one of the best foods for heart health - a large study following 16,000 adults found the regular intake of beans and lentils to be associated with a 82% reduction in mortality from heart disease! Their high soluble fiber, magnesium and folate content is responsible for the cardioprotective effects. Lentils are complex carbohydrates, providing sustained energy without a spike in blood sugar so they are great for weight management without compromising satiety. They are also an excellent source of protein, iron and B vitamins. Here they come together with whatever veggies you have in your kitchen (carrots, zucchini, celery, eggplant, fennel, sweet or regular potato, spinach, kale are all good options) and an aromatic combination of paprika, cinnamon, cumin and coriander to produce a warming and satisfying one pot meal for the family table. 

Yield

3 adult or 4 toddler servings

Ingredients

1/2 cup green lentils soaked for 1-3 hrs
2 tablespoons olive oil
1/2 onion finely chopped
1/2 celery stick finely chopped
1/2 teaspoon finely chopped or grated ginger
1/2 sweet potato peeled and diced
1 carrot peeled and diced
Handful spinach or kale finely chopped
1/2 fennel bulb diced (optional)
1 small eggplant peeled and diced
1 teaspoon ground cumin
2 teaspoons ground coriander
1 teaspoon sweet paprika
1/2 teaspoon cinnamon
3 cups chicken, vegetable stock or water
1 tablespoon chopped parsley (optional)
Salt to taste
Juice of half a lemon
Bread for dipping

Method

In a large pot, warm the oil on medium high heat. Add the onion and ginger and sauté for 5 minutes until translucent. Add the veggies, lentils and stock. Bring to a boil, lower to a simmer and cook with lid on for 20 minutes, stirring occasionally. Add the spices and continue cooking on a very low flame for another 10-20 minutes until the lentils are cooked through and soft. Add more liquid if the mixture starts to dry out. Add salt to taste, lemon juice and serve garnished with parsley (if your kids don't mind "green things") and with some crusty bread for dipping. Skip the salt and puree for babies. 

Download the recipe here.