Meals Matter

Bree's Lentil-Tomato Soup

Contributed By: navan
Cooking Light

This heart soup is rich in flavor and low in fat.

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.

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Recipe Details

Total Preparation Time: 15 to 30 minutes
Ingredients: Soups & Stews
Actual Cooking Time: 15 to 30 minutes
Number of Servings: Single
Special Features: Quick to Prepare (under 30 minutes)
Vegetarian

Nutrition Content: Good Source of Calcium
Low Fat
High Fiber

Nutrient 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