Moroccan Farro and Lentil Soup

Moroccan Farro and Lentil Soup

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


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Developed by Brieanna Casperson, RDN

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 on Facebook
Brieanna Casperson, RDN
Brieanna Casperson, RDN, is a Connecticut-based dietitian with a focus on plant-based cooking and baking. Read her blog, B.Flavorful, and follow her on Facebook.