- 11
Ingredients
- 1 tablespoon olive oil
- 2 cups chopped onion
- 1 teaspoon ground turmeric
- 1 teaspoon ground cumin
- 1 teaspoon chili powder
- 1 teaspoon ground red pepper
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
- 2 garlic cloves, minced
- 3 1/3 cups water
- 2 1/3 cups dried lentils
- 1/3 cup chopped fresh cilantro
- 3 (14 1/2 ounce) cans fat-free, less-sodium vegetable broth
- 1 (28-oz) can diced tomatoes, undrained
- Chopped fresh tomatoes (optional)
- Cilantro sprig (optional)
Preparation
Step 1
Heat olive oil in a large Dutch oven over medium-high heat. Add onion; saute for 3 minutes or until tender. Add the turmeric, cumin, chili powder, ground red pepper, salt, black pepper and minced garlic; saute for 1 minute. Add water and lentils, fresh cilantro, vegetable broth and tomatoes; bring to a boil. Reduce heat; simmer 1 hour.
Reserve 2 cups lentil mixture. Place half of remaining mixture in blender; process until smooth. Pour pureed soup into a large bowl. Repeat procedure with other half of remaining mixture. Stir in reserved 2 cups lentil mixture. Garnish with chopped tomatoes and a cilantro sprig if desired.
Nutrition Information:
Per serving
186 calories (9% from fat)
1.9 g fat (sat .3g, mono 1 g; poly .4g)
14.1 g protein
29.8 g carbohydrates
13.9 g fiber
0 mg cholesterol
4.4 mg iron
412 mg sodium
54 mg calcium