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Chunky Red Dal Soup

Yield 5 servings (serving size: 1 cup)
This savory, Moroccan-spiced soup gets a flavor kick from harissa, a hot condiment made by preserving chiles in salt. Look for it in Middle Eastern markets, or substitute any chile paste. Pack the soup in a microwave-safe container with a whole wheat pita, a carton of yogurt, and a handful of dried fruit and nuts in a zip-top plastic bag.

Ingredients

  • 1 1/2 teaspoons olive oil
  • 1/2 cup chopped onion
  • 1 teaspoon minced garlic
  • 1 1/2 teaspoons minced peeled fresh ginger
  • 3/4 teaspoon Spanish smoked paprika
  • 1/2 teaspoon salt
  • 1/4 teaspoon ground cumin
  • 1/8 teaspoon freshly ground black pepper
  • 3 cups water
  • 1 cup dried red lentils, rinsed and drained
  • 1 cup canned chickpeas (garbanzo beans), rinsed and drained
  • 1 (14.5-ounce) can diced tomatoes, undrained
  • 1 tablespoon fresh lemon juice
  • 1 teaspoon harissa
  • Chopped fresh cilantro (optional)

Nutrition Information

  • calories 224
  • caloriesfromfat 8 %
  • fat 2 g
  • satfat 0.3 g
  • monofat 1.1 g
  • polyfat 0.4 g
  • protein 12.9 g
  • carbohydrate 38.9 g
  • fiber 5.8 g
  • cholesterol 0.0 mg
  • iron 2.1 mg
  • sodium 496 mg
  • calcium 54 mg

How to Make It

  1. Heat oil in a large saucepan over medium heat. Add onion and garlic; cook 6 minutes or until tender, stirring frequently. Stir in ginger, paprika, salt, cumin, and pepper; cook 1 minute. Add 3 cups water, lentils, chickpeas, and tomatoes; bring to a boil.

  2. Cover, reduce heat, and simmer for 30 minutes or until the lentils are tender, stirring occasionally. Stir in lemon juice and harissa. Garnish with chopped fresh cilantro, if desired.