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Nutritional Info
  • Servings Per Recipe: 6
  • Amount Per Serving
  • Calories: 204.7
  • Total Fat: 2.7 g
  • Cholesterol: 0.0 mg
  • Sodium: 37.6 mg
  • Total Carbs: 29.3 g
  • Dietary Fiber: 5.2 g
  • Protein: 15.0 g

View full nutritional breakdown of Middle Eastern Red Lentil Soup calories by ingredient
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Middle Eastern Red Lentil Soup

Submitted by: GOOSIEMOON


Number of Servings: 6

Ingredients

    1 T. olive oil
    1 medium onion, finely chopped
    2 medium carrots, finely chopped
    1 rib celery, finely chopped
    1 cup red lentils, washed and picked over
    2 tablespoons tomato paste
    1/2 t. ground cumin
    1/4 t. ground red pepper
    5-6 c. chicken stock
    6 T. low-fat plain yogurt

Tips

Nutrition info from original recipe:
200 cal., 14 g. protein, 28 g. carb., 4.5 g fat, 1 mg chol., 6 g. fiber, 140 mg sodium


Directions

Heat oil in medium soup pot over medium-high heat. Add onion, carrots and celery and saute' about 3 minutes or until vegetables begin to soften.

Stir in lentils, tomato paste, cumin, pepper and broth. Raise heat to high and bring to a boil. Reduce heat and simmer, uncovered, stirring occasionally, 30 minutes or until lentils are soft and soup is thick. Salt to taste. Place one cup of soup into food processor or blender. Puree until smooth. Combine with soup in pot and heat through. Top each serving with 1 T. of yogurt.

Serving Size: Makes 6 servings

Number of Servings: 6

Recipe submitted by SparkPeople user GOOSIEMOON.






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Member Ratings For This Recipe


  • Very Good
    1 of 1 people found this review helpful
    Used it as base because we can't have spicy and with only cumin it was too delicate for us. Used brown lentils (no reds). Added spices to compensate for lack of red pepper, 1/2 tsp coriander and cardamom each, increased the cumin 1 1/4 tsp and tossed diced zucchini and tofu in it.Thanks for sharing. - 1/23/12

    Was this review helpful?   yes  No
  • Very tasty, very filling; lots of protein and fiber - 1/6/13

    Was this review helpful?   yes  No