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.

Charity Ferriera,

Cooking Light

January 2007
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