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Middle Eastern Lentil Soup

Middle Eastern Lentil Soup

Middle Eastern Lentil Soup

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.


Makes 4 servings


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


  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.


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

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