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• Recipe Overview
• Ingredients
• Processes - Utensils
• Instructions

• Cuisine

  African >> Northern Africa >> Moroccan

• Dietary Style

• Source

  Genius Kitchen(food.com)

| 1. In a medium sized pot heat the olive oil at medium heat and add fennel, gently cooking for a couple of minutes while the fennel releases its natural juices. | 2. Add the red and white onions, cook until soft and translucent, but without turning brown, stirring mixture from time to time, about 12 minutes. | 3. Add tomatoes and increase heat to high until the mixture comes to a simmer (about 5 minutes). | 4. Add the ginger, turmeric, cinnamon, garlic and saffron if using, letting them infuse the mixture with their flavors for a few more minutes. | 5. Add the lentils, vegetable stock, sprigs of cilantro and parsley and bay leaves and bring to a boil, then reduce heat to a simmer. | 6. Season with salt, pepper and sugar, stirring the mixture a couple of times. Cover pot and let simmer for about 25 minutes or until the lentils are tender. | 7. Add the cooked chickpeas and cook uncovered for another 5 to 7 minutes until heated through. | 8. Mix well, season again with salt, pepper and sugar to taste. Remove bay leafs and sprigs of cilantro and parsley. | ---------------------------------------------------------------------------

Estimated Nutritional Profile for Ingredients

Ingredient Name	Quantity	Unit	State	Energy (kcal)	Carbohydrates	Protein (g)	Total Lipid (Fat) (g)
extra virgin olive oil	4	tablespoons		-	-	-	-
white onion	1	cup	chopped	64.0	14.944	1.76	0.16
red onion	1	cup	chopped	64.0	14.944	1.76	0.16
fennel bulb	1	cup	peeled cored chopped	26.97	6.351	1.0788	0.174
ginger	1/2	teaspoon	ground	0.8	0.1777	0.0182	0.0075
turmeric	1/2	teaspoon	ground	4.68	1.0071	0.1452	0.0488
cinnamon	1/2	teaspoon	ground	-	-	-	-
saffron thread	1	pinch		-	-	-	-
tomato	2	cans	chopped	80.4198	17.3796	3.9316	0.8936
garlic clove	2		minced	8.94	1.9836	0.3816	0.03
sugar	2	tablespoons		110.124	27.5448	0.0	0.0
vegetable broth	4	cups	low sodium	649.44	105.288	23.8128	15.3504
lentil	1	cup	picked rinsed dried	81.62	17.0478	6.8992	0.4235
chick pea	3	cups	canned drained rinsed	-	-	-	-
cilantro	4	sprigs		2.0444	0.3262	0.1893	0.0462
parsley	4	sprigs		1.44	0.2532	0.1188	0.0316
bay leaf	2			-	-	-	-
salt pepper				-	-	-	-

- Means that suitable USDA nutrition profile could not be mapped for this ingredient-unit combination.