- Calories 224
- Caloriesfromfat 8%
- Fat 2g
- Satfat 0.3g
- Monofat 1.1g
- Polyfat 0.4g
- Protein 12.9g
- Carbohydrate 38.9g
- Fiber 5.8g
- Cholesterol 0.0mg
- Iron 2.1mg
- Sodium 496mg
- Calcium 54mg
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.
How to Make It
Step 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.
Step 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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