Chunky Red Dal Soup

By dashy_65

Charity Ferriera, Cooking Light

JANUARY 2007

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

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.

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. Good served over rice.

224 cal, 2g fat, 12.9g protein, 38.9g carbs, 5.8g fiber, 496mg sodium