Chunky Red Dal Soup

recipe
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.

Yield:

5 servings (serving size: 1 cup)

Recipe from

Cooking Light

Nutritional 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

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)

Preparation

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.

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.