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Becky Luigart-Stayner; Melanie J. Clarke Photo by: Becky Luigart-Stayner; Melanie J. Clarke

Bree's Lentil-Tomato Soup

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.

Cooking Light SEPTEMBER 2001

  • Yield: 11 servings. (serving size: 1 cup)

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.

Nutritional Information

Amount per serving
  • Calories: 186
  • Calories from fat: 9%
  • Fat: 1.9g
  • Saturated fat: 0.3g
  • Monounsaturated fat: 1g
  • Polyunsaturated fat: 0.4g
  • Protein: 14.1g
  • Carbohydrate: 29.8g
  • Fiber: 13.9g
  • Cholesterol: 0.0mg
  • Iron: 4.4mg
  • Sodium: 412mg
  • Calcium: 54mg
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Bree's Lentil-Tomato Soup recipe

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