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.

See more “A Bowl for Every Belly” recipes!

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.