Edit ModuleShow Tags
Published:

Moroccan Farro and Lentil Soup



Photo by Scott Payne
Food Styling by Vennesa Dubiel

This cozy and aromatic vegan soup is packed with nutrient-rich vegetables, legumes and grains.


See more "A Bowl for Every Belly" recipes!


Ingredients

  • ¼ cup red lentils, dry (or ½ cup red lentils, cooked)
  • ¾ cup water
  • ½ tablespoon coconut oil
  • 1 clove garlic, minced
  • ½ cup yellow onion, diced
  • ½ teaspoon fresh ginger, grated
  • 2 cups low-sodium vegetable broth
  • ¼ cup farro, dry
  • ½ cup sweet potato, diced into small cubes
  • ½ cup red bell pepper, diced
  • ½ cup globe tomatoes, diced
  • ½ teaspoon cumin
  • ½ teaspoon cinnamon
  • ¼ teaspoon turmeric
  • ⅛ teaspoon nutmeg
  • 2 cups fresh spinach
  • ¼ cup raisins

Directions

  1. In a 1½-quart pot, add dry lentils and water. Bring to a boil and reduce to medium-high heat. Cook for 10 minutes or until lentils are tender.
  2. While lentils cook, heat oil, garlic, onion and ginger in a 3-quart pot over medium-high heat. Cook until onions are translucent, about 10 minutes.
  3. Once lentils are cooked, drain excess water and add to 3-quart pot.
  4. Add vegetable broth, farro, sweet potato, red pepper, tomato, cumin, cinnamon, turmeric, nutmeg, spinach and raisins. Cover with lid, bring to a boil and immediately reduce to medium heat. Cook for 30 minutes or until farro is tender. Serves 4.

Nutrition Information

SERVING SIZE: 1 cup

CALORIES 182; TOTAL FAT 2g; SAT. FAT 2g; CHOL. 0mg; SODIUM 96mg; CARB. 36g; FIBER 7g; SUGARS 11g; PROTEIN 7g; POTASSIUM N/A; PHOSPHORUS N/A

Note: Nutrition information for potassium and phosphorus in low-sodium vegetable broth and farro not available.


Brieanna Casperson, RDN, is a Stone Soup blogger and author of BFlavorful.com.
 

Edit Module

More Articles

For the Love of Leafy Greens

For the Love of Leafy Greens

The next time you see someone eating something delicious—think truffles or mom's apple pie—take note of their face. See how the more they eat the happier they become? That's me when I eat wonderfully prepared leafy greens. Despite often falling short of the USDA's recommended three cups of dark green leafy vegetables weekly, I adore them. The great nutrition they offer is simply a bonus.
Can Ergogenic Aids Give Athletes an Edge?

Can Ergogenic Aids Give Athletes an Edge?

Performance-enhancing supplements promise everything from faster race times to better muscle definition, but can they deliver?
Caponata with Toasted Almonds

Caponata with Toasted Almonds

This flavorful eggplant dish can be served as an appetizer with crusty bread or as a topping to your favorite protein. Toasted slivered almonds add an enhanced flavor that brings out the natural sweetness in the vegetables.
Edit Module

Edit ModuleShow Tags
Edit Module
Advertise with Food & Nutrition
Edit Module

View The Current Issue


For the best viewing experience, use a Google Chrome or Safari browser.

Edit ModuleShow TagsEdit Module

Tweets from Stone Soup Bloggers