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Hearty Lentil Soup

Yield 7 (1-cup) servings.

Ingredients

  • 1 teaspoon olive oil
  • 1/2 pound dried lentils
  • 1 cup coarsely chopped onion
  • 1 teaspoon chili powder
  • 2 cups peeled, cubed potato
  • 1/3 cup diced carrot
  • 1/2 cup chopped 96% fat-free, low-sodium ham
  • 7 cups water
  • 1 (14 1/4-ounce) can no-salt-added chicken broth, undiluted
  • 1 teaspoon dry mustard
  • 1 teaspoon peeled, grated gingerroot
  • 1/2 teaspoon ground coriander
  • 1/2 teaspoon dried thyme
  • 4 bay leaves
  • 2 cloves garlic, crushed
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground pepper
  • 1/4 cup plus 3 tablespoons plain nonfat yogurt

Nutrition Information

  • calories 182
  • caloriesfromfat 8 %
  • fat 1.6 g
  • satfat 0.2 g
  • monofat 0.0 g
  • polyfat 0.0 g
  • protein 13.5 g
  • carbohydrate 29.5 g
  • fiber 0.0 g
  • cholesterol 6 mg
  • iron 0.0 mg
  • sodium 196 mg
  • calcium 0.0 mg

How to Make It

  1. Heat oil in a large Dutch oven over medium heat until hot. Add lentils, onion, and chili powder; saute 2 minutes or until lentils are golden. Add potato and next 10 ingredients. Bring to a boil; reduce heat, and simmer, uncovered, 2 hours, stirring occasionally. Stir in salt and pepper. Remove and discard bay leaves. Ladle soup into individual bowls. Top each serving with 1 tablespoon yogurt.

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