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Five-Spice Beef Stir-Fry
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Middle Eastern Lentil Soup
Yield: Makes 4 servings
Nothing takes the chill off a blustery day like a bowl of hearty soup, and lentils make this one a nutritional winner. They're a good source of fiber as well as calcium, iron and phosphorous.
Ingredients:
1
cup dried lentils
2
tablespoons olive oil
1
onion, chopped
1
medium red bell pepper, chopped
1
teaspoon fennel seeds
1/2
teaspoon ground cumin
1/4
teaspoon ground red pepper
4
cups water
1/2
teaspoon salt
1
tablespoon lemon juice
1/2
cup plain low-fat yogurt
2
tablespoons chopped fresh parsley
Preparation:
1.
Rinse lentils, discarding any debris or blemished lentils; drain.
2.
Heat oil in large saucepan over medium-high heat until hot. Add onion and bell pepper; cook and stir 5 minutes or until tender. Add fennel seeds, cumin and ground red pepper; cook and stir 1 minute.
3.
Add water and lentils. Bring to a boil. Reduce heat to low. Cover and simmer 20 minutes. Stir in salt. Simmer 5 to 10 minutes or until lentils are tender. Stir in lemon juice.
4.
To serve, ladle soup into individual bowls and top with yogurt; sprinkle with parsley.
Tip
For a special touch, top each serving with yellow bell pepper strips.
Nutritional Information:
| Serving Size: 1 cup soup | |
| Fiber | 16 g |
| Carbohydrate | 35 g |
| Cholesterol | 2 mg |
| Saturated Fat | 1 g |
| Total Fat | 8 g |
| Calories from Fat | 26 % |
| Calories | 266 |
| Protein | 16 g |
| Sodium | 320 mg |
Dietary Exchange:
| Meat | 1 |
| Vegetable | 1 |
| Starch | 2 |
| Fat | 1 |
This recipe appears in:
Middle Eastern
