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Recipe Detail Page
Hearty Moroccan Vegetable Soup
Winter 2013
There is nothing better than a steaming hot bowl of soup to tame a robust appetite. Scientific research shows that soup eaters tend to consume fewer calories afterwards. This one is packed with an assortment of nutritional goodies: carotenoids (colourful pigments, which act as antioxidants), fibre from the vegetables and lentils and a variety of disease-fighting compounds from the herbs and spices to boot. This soup freezes well, so be sure to keep some on hand.
Serves 8 to 10
2 tsp (10 mL) extra virgin olive oil
1 large onion, chopped
3 cloves garlic, finely chopped
1½ cups (375 mL) diced butternut squash
1½ cups (375 mL) diced carrots
¾ cup (175 mL) diced celery
2 tsp (10 mL) grated ginger
¼ tsp (1 mL) red pepper flakes
¼ tsp (1 mL) crumbled saffron threads
6 cups (1.5 L) sodium-reduced vegetable or chicken broth
1 can (796 mL) Italian plum tomatoes, coarsely chopped with juice
¾ cup (175 mL) green lentils
1 cinnamon stick
Salt and freshly ground pepper, to taste
Charmoula Sauce (recipe follows)
1 Heat the oil in a large heavy pot over medium heat. Add the onions and garlic; sauté until onions are soft, about 6 to 8 minutes. Add squash, carrots, celery, ginger, red pepper flakes and saffron; sauté another 5 minutes. Add broth, tomatoes and their juice, lentils and cinnamon stick, salt and pepper. Bring to a boil; reduce heat and simmer, covered, for 1 hour, stirring occasionally to break up tomatoes. Remove cinnamon stick.
2 Season to taste with salt and freshly ground pepper. Serve each portion topped with 2 tsp (10 mL) Charmoula Sauce.
Serves 8 to 10
Charmoula Sauce
A little bit of this traditional Moroccan sauce goes a long way in both boosting the flavour and nutritional value of a dish. The herb and spice combos work together to protect your health. While extra virgin olive oil and garlic each offer antioxidants, the combination of the two offers a greater amount than when each is consumed on its own—yet another example of the wisdom of the ages. Freeze any leftover sauce for a quick topping for soup, vegetables, poultry or fish.
2 cloves garlic, finely chopped
½ cup (125 mL) chopped cilantro
1/3 cup (80 mL) chopped fresh parsley
¼ cup (60 mL) extra virgin olive oil
¼ cup (60 mL) fresh lemon juice
1½ tsp (7 mL) paprika
½ tsp (2 mL) ground cumin
½ tsp (2 mL) salt
¼ tsp (1 mL) freshly ground pepper
Pinch cayenne pepper
1 Process all ingredients in the food processor until well blended.
Makes about ¾ cup (175 mL)
