Directions:
- Cook lentils in pot of boiling salted water for 2 minutes. Drain.
- Heat oil in large pot over medium heat. Add onion, parsley, cilantro, ginger, and cinnamon. Saute 5 minutes or until onion is soft.
- Stir in tomatoes and saute 5 minutes more.
- Stir in broth, chickpeas, lentils, reserved tomato liquid, and 3 cups water.
- Season with salt and pepper and bring to a boil.
- Reduce heat to medium-low and simmer 45 minutes or until lentils are tender, stirring occassionally.
- In separate bowl, whisk flour with 1 cup water.
- Whisk in cilantro, lemon juice and tomato paste.
- Add mixture to soup.
- Add orzo to soup.
- Cook for 5 minutes or until orzo is soft.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 147.34 Kcal (617 kJ) | ||
| Calories from fat | 41.35 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.59g | 7% | |
|---|---|---|---|
| Cholesterol | 1.35mg | 0% | |
| Sodium | 392.15mg | 16% | |
| Potassium | 317.68mg | 7% | |
| Total Carbs | 21.8g | 7% | |
| Sugars | 3.03g | 12% | |
| Dietary Fiber | 5.48g | 22% | |
| Protein | 5.79g | 12% | |
| Vitamin C | 10.9mg | 18% | |
| Iron | 2.1mg | 12% | |
| Calcium | 37.2mg | 4% | |
| Amount Per 100 g | |||
| Calories | 112.54 Kcal (471 kJ) | ||
| Calories from fat | 31.58 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.51g | 7% | |
|---|---|---|---|
| Cholesterol | 1.03mg | 0% | |
| Sodium | 299.52mg | 16% | |
| Potassium | 242.64mg | 7% | |
| Total Carbs | 16.65g | 7% | |
| Sugars | 2.32g | 12% | |
| Dietary Fiber | 4.18g | 22% | |
| Protein | 4.42g | 12% | |
| Vitamin C | 8.3mg | 18% | |
| Iron | 1.6mg | 12% | |
| Calcium | 28.4mg | 4% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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