Bree's Lentil-Tomato Soup

Bree's Lentil-Tomato Soup Recipe
Becky Luigart-Stayner; Melanie J. Clarke
Spice up a hearty lentil soup with cumin, turmeric, chili powder and ground red pepper, and stir in canned diced tomato for both color and additional flavor.

Yield:

11 servings. (serving size: 1 cup)

Recipe from

Nutritional Information

Calories 186
Caloriesfromfat 9 %
Fat 1.9 g
Satfat 0.3 g
Monofat 1 g
Polyfat 0.4 g
Protein 14.1 g
Carbohydrate 29.8 g
Fiber 13.9 g
Cholesterol 0.0 mg
Iron 4.4 mg
Sodium 412 mg
Calcium 54 mg

Ingredients

1 tablespoon olive oil
2 cups chopped onion
1 teaspoon ground turmeric
1 teaspoon ground cumin
1 teaspoon chili powder
1 teaspoon ground red pepper
1/4 teaspoon salt
1/4 teaspoon black pepper
2 garlic cloves, minced
3 1/3 cups water
2 1/3 cups dried lentils
1/3 cup chopped fresh cilantro
3 (14 1/2-ounce) cans fat-free, less-sodium chicken broth
1 (28-ounce) can diced tomatoes, undrained
Chopped fresh tomatoes (optional)
Cilantro sprig (optional)

Preparation

Heat olive oil in a large Dutch oven over medium-high heat. Add the onion; sauté for 3 minutes or until tender. Add the turmeric and the next 6 ingredients (turmeric through garlic); sauté for 1 minute. Add water and next 4 ingredients (water through diced tomatoes); bring to a boil. Reduce heat; simmer 1 hour.

Reserve 2 cups lentil mixture. Place half of remaining mixture in blender; process until smooth. Pour pureed soup into a large bowl. Repeat procedure with other half of remaining mixture. Stir in reserved 2 cups lentil mixture. Garnish with chopped tomatoes and a cilantro sprig, if desired.

Note:

September 2001
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