Moroccan Carrot, Lentil and Prune Soup Recipe from Sunsweet Growers®
Moroccan Carrot, Lentil and Prune Soup Recipe from Sunsweet Growers
2 tbsp canola oil 1 onion, diced 1 tsp ground cumin 1 tsp ground coriander 1/2 tsp ground turmeric 1/4 tsp ground cinnamon 3 carrots, diced 2 cloves garlic, minced 3/4 cup dried red lentils 1/2 cup Sunsweet® Pitted Prunes, chopped 1 can (14 oz) diced tomatoes 4 cups vegetable or chicken broth 2 tbsp lemon juice 1 tbsp chopped cilantro 1 tbsp chopped parsley Pinch each salt and pepper

Heat oil in large saucepan set over medium heat. Stir in onions and reduce to medium-low. Cook, covered, for 5 to 7 minutes or until softened.  

Increase heat to medium, add cumin, coriander, turmeric and cinnamon. Cook for 1 minute. Add carrots, garlic and 1/3 cup water. Cook, covered, for 5 minutes. Check after a couple of minutes, and if they are starting to stick to the bottom of the pan add a splash of water to loosen. 

Add lentils and prunes; mix well. Stir in tomatoes; bring to a boil. Stir in stock and reduce heat; simmer for 30 minutes or until vegetables and lentils are tender. Stir in lemon juice, coriander, parsley, salt and pepper. Ladle into warmed soup bowls and serve immediately. 

Tip: This soup can be pureed but it’s more of a meal when left chunky.

Nutritional Information
  • Total Servings 4
  • Serving Size 1/4 recipe
  • Calories per serving 310
  • Fat 9g
  • Cholesterol 5mg
  • Sodium 860mg
  • Carbohydrates 45g
  • Fiber 10g
  • Sugar 14g
  • Protein 13g
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Products Used in This Recipe
Pitted Prunes
Pitted Prunes