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||medium red bell pepper, chopped|
|1||teaspoon fennel seeds|
|1/2||teaspoon ground cumin|
|1/4||teaspoon ground red pepper|
|1||tablespoon lemon juice|
|1/2||cup plain low-fat yogurt|
|2||tablespoons chopped fresh parsley|
- 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.
For a special touch, top each serving with yellow bell pepper strips.
|Serving Size:||1 cup soup|
|Calories from Fat||26 %|
|Total Fat||8 g|
|Saturated Fat||1 g|
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