Chunky Red Dal Soup

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

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Nutritional Information

Amount per serving
  • Calories: 224
  • Calories from fat: 8%
  • Fat: 2g
  • Saturated fat: 0.3g
  • Monounsaturated fat: 1.1g
  • Polyunsaturated fat: 0.4g
  • Protein: 12.9g
  • Carbohydrate: 38.9g
  • Fiber: 5.8g
  • Cholesterol: 0.0mg
  • Iron: 2.1mg
  • Sodium: 496mg
  • Calcium: 54mg

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

  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.
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