Middle Eastern Lentil Soup
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Middle Eastern Lentil Soup
YIELD Makes 4 servings
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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:
- Rinse lentils, discarding any debris or blemished lentils; drain.
- 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.
- 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.
- 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.
This recipe appears in:
Middle Eastern
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 |
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