Contributed By: navan
Cooking Light
This heart soup is rich in flavor and low in fat.
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Total Preparation Time: 15 to 30 minutes
Actual Cooking Time: 15 to 30 minutes
Number of Servings: More than 10
Special Features: Quick to Prepare (under 30 minutes)
Vegetarian
Nutrition Content: Good Source of Calcium
Low Fat
High Fiber
Meal Type: Soups & Stews
Ingredients
1 tbsp. Olive oil
2 cups Chopped onion
1 tsp. Ground turmeric
1 tsp. Chili powder
1 tsp. Ground red pepper
1/4 tsp Salt
1/4 tsp. Black pepper
2 Garlic cloves, minced
3 1/3 cups Water
2 1/3 cups Dried lentils
1/3 cup Chopped fresh cilantro
3 cans Fat-free, low-sodium chicken broth (14.5 oz cans)
1 can Diced tomatoes, undrained (28oz can)
Chopped fresh tomatoes (optional)
Cilantro sprig (optional)
Preparation
1. Heat olive oil in a large Dutch oven over medium-high heat. Add the onion, saute for 3 minutes or until tender. Add the turmeric and the next 6 ingredients (turmeric through garlic); saute for 1 minute. Add water and next 4 ingredients (water through diced tomatoes; bring to a boil. Reduce heat; simmer 1 hour.
2. 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.
Cook's Notes
Serving size 1 cup. 11 servings.
Nutrition Information
Calories: 186
;
Total Fat: 1.9 g
;
Saturated Fat: 0.3 g
;
Polyunsaturated Fat: 1.0 g
;
Carbohydrates: 29.8 g
;
Protein: 14.1 g
;
Vitamin A: 1046 IU
;
Vitamin C: 19 mg
;
Calcium: 112 mg
;
Sodium: 412 mg
;
Iron: 5 mg
;
Fiber: 13.9g