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Nutritional Info
  • Servings Per Recipe: 8
  • Amount Per Serving
  • Calories: 70.0
  • Total Fat: 1.5 g
  • Cholesterol: 2.0 mg
  • Sodium: 378.9 mg
  • Total Carbs: 10.3 g
  • Dietary Fiber: 1.8 g
  • Protein: 3.4 g

View full nutritional breakdown of Red Lentil/tomato Soup calories by ingredient
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Red Lentil/tomato Soup

Submitted by: IMVEGAN

Introduction

I ate at a wonderful Egyptian Restaurant in Chicago and looked for a recipe online. I found one and changed it up to reduce the fat but keep the wonderful taste. This can be as spicy as you like. I like it medium hot so I add just 1/8 teaspoon of cayenne. You may add more or add red pepper flakes to add more 'hot'. I ate at a wonderful Egyptian Restaurant in Chicago and looked for a recipe online. I found one and changed it up to reduce the fat but keep the wonderful taste. This can be as spicy as you like. I like it medium hot so I add just 1/8 teaspoon of cayenne. You may add more or add red pepper flakes to add more 'hot'.
Number of Servings: 8

Ingredients


    Onions, raw, 1 medium (2-1/2" dia) diced
    Garlic, 2 cloves diced
    Celery, raw, 2 stalk, large (11"-12" long) diced
    Del Monte Petite Cut Diced Tomatoes, 28 oz can

    Water, 4 cup +4 teaspoon home made vegetable bouillon (my recipe) (or 4 cups boxed vegetable stock)

    Garam Masala, 2 tsp
    Pepper, red or cayenne, 1/8 tsp

    red lentils, 1 cup
    Milk substitutes, Lowfat Vanilla Soy Milk, 1 cup
    coconut extract, 2 tsp
    Salt, 1 tsp

Directions

8 small but filling bowls of soup

1. Saute diced celery and onion is a splash of water until softened. Add diced garlic and saute another few minutes.( add additional water as needed)

2. Stir in garam masala and cayenne or chili flakes and cook for another few minutes. (add a splash of additional water if needed)

3. Add can of tomatoes, water and bouillon and bring to a boil. Simmer for about 20 minutes.

4.Take the soup off of the heat and using a stick blender, puree the tomato soup. (If you do not have a stick blender, cool and puree the soup in a blender or food processor then return the soup to the pot.)

5. Add the red lentils to the tomato soup and cook about 30 minutes, until tender.

6. Add the soy milk and splash of coconut extract heat the soup. Add salt to taste.

If you want to use lite coconut milk or regular coconut milk for this recipe it is okay, but will add many more calories and fat.



Number of Servings: 8

Recipe submitted by SparkPeople user IMVEGAN.






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