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Chunky Red Dal Soup

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.

Cooking Light JANUARY 2007

  • Yield: 5 servings (serving size: 1 cup)

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.

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
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Chunky Red Dal Soup recipe

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