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Becky Luigart-Stayner Photo by: Becky Luigart-Stayner

Red-Lentil Soup

This creamy lentil soup starts with dried red lentils and is flavored with turmeric, cumin, garlic and a bit of lime juice. 

Cooking Light AUGUST 2000

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

Ingredients

  • 2 1/3 cups water, divided
  • 1 1/2 cups dried small red lentils
  • 1 teaspoon sugar
  • 1/4 teaspoon ground turmeric
  • 1 (14 1/2-ounce) can vegetable broth
  • 1 tablespoon vegetable oil
  • 1/2 teaspoon cumin seeds
  • 1 1/2 cups minced onion
  • 3 garlic cloves, minced
  • 2 tablespoons fresh lime juice
  • 1/8 teaspoon salt
  • 1/8 teaspoon ground red pepper
  • Cilantro sprigs (optional)

Preparation

Combine 1 1/3 cups water, red lentils, sugar, turmeric, and broth in a medium saucepan; bring to a boil. Cover, reduce heat, and simmer 10 minutes or until lentils are very tender. Cool slightly. Place lentil mixture in a food processor or blender; process until smooth. Set aside.

Heat the oil in a large nonstick skillet over medium heat. Add the cumin seeds; cook 30 seconds or until toasted. Add onion and garlic; sauté 10 minutes or until lightly browned. Stir in pureed lentil mixture, 1 cup water, juice, salt, and red pepper; cook until thoroughly heated. Garnish with cilantro sprigs, if desired.

Nutritional Information

Amount per serving
  • Calories: 255
  • Calories from fat: 13%
  • Fat: 3.8g
  • Saturated fat: 0.7g
  • Monounsaturated fat: 1g
  • Polyunsaturated fat: 1.8g
  • Protein: 16.9g
  • Carbohydrate: 40.6g
  • Fiber: 7.6g
  • Cholesterol: 0.0mg
  • Iron: 5.5mg
  • Sodium: 466mg
  • Calcium: 45mg
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Red-Lentil Soup recipe

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