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Moroccan Lentil Soup
from the
American Institute for Cancer Research
As the days
gradually grow shorter and evening temperatures begin to dip, nothing beats a
satisfying hearty soup.
This week’s
recipe takes a basic lentil soup and enhances the flavor by adding Moroccan
herbs and spices.
One of the first
crops domesticated in the Middle East, lentils rank as one of the most
nutritious foods available in the human diet. Like many legumes, they are a
good protein source and are rich in folate, potassium, iron, B vitamins and
dietary fiber.
Because they are
flat and relatively thin, lentils soften quickly and do not require pre-soaking
overnight before they are cooked, unlike other dried beans. Although hearty,
lentils do not have an especially strong flavor, making them a perfect
ingredient to absorb the spices in this recipe.
And it is the
spices that truly define this dish. When combined, they are a form of basic
Ras el hanoot, a popular blend of herbs
and spices widely used throughout the Middle East and North Africa.
The name means “head of the shop” in Arabic
and refers to a combination of the best spices a seller has to offer.
Although there is no rigid list of spices
that make up the blend, it usually contains about a dozen popular spices.
In some areas, however, it can include over
one hundred ingredients.
Ras el hanoot is often confused with
garam masala, which is a blend of Indian
spices.
Complement this
rich soup with a side salad and sliced whole-wheat pita or other whole-grain
bread. It is a simple and delicious way to introduce lentils into your diet if
you are not used to cooking with dried beans. Best of all, any unused soup can
be refrigerated or frozen, making it a great leftover.
1 (15 oz.) can cannellini beans, rinsed and drained
1 (15 oz.) can garbanzo beans, rinsed and drained
1 (15 oz.) can unsalted diced tomatoes
3/4 cup celery, chopped
1/2 cup diced carrots
1 tsp. ground cardamom
1/2 tsp. ground cumin
1/4 tsp. cayenne pepper
1/4 tsp. nutmeg
1/4 tsp. cinnamon
1/4 tsp. coriander
1/4 tsp. turmeric
1/8 tsp. ground cloves
Salt and freshly ground black pepper, to taste
In large
pot, sauté garlic, onions and ginger in olive oil for about 5 minutes.
Add all
remaining ingredients and bring to a boil for 3 to 4 minutes. Reduce heat and
simmer for 15 minutes. Cover and simmer 30-40 minutes or until lentils are
soft.
Puree
approximately 1/3 of the soup.
Return
the pureed soup to the pot, stir, reheat and serve.
Makes 10 servings.
Per serving: 180 calories, 2.5 g fat (0 g saturated fat), 29
g carbohydrate, 11 g protein,
7 g dietary fiber, 250 mg sodium.
###
The
American Institute for Cancer Research (AICR) is the cancer charity that
fosters research on the relationship of nutrition, physical activity and weight
management to cancer risk, interprets the scientific literature and educates
the public about the results. It has contributed more than $86 million for
innovative research conducted at universities, hospitals and research centers
across the country. AICR has published two landmark reports that interpret the
accumulated research in the field and is committed to a process of continuous
review. AICR also provides a wide range of educational programs to help
millions of Americans learn to make dietary changes for lower cancer risk. Its
award-winning New American Plate program is presented in brochures, seminars
and on its Web site, www.aicr.org. AICR is a member of the World Cancer
Research Fund International.