Persian Lentil & Tomato Soup
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 8
Ingredients
1 cup lentils, rinsed (red or green work; green gets less mushy)6 cups vegetable stock + 1 cup water 1 tablespoon olive oil 2 medium onions, chopped 4 garlic cloves, crushed 2 cups stewed tomatoes, crushed (or a 14oz can diced, no salt added)1 bunch of parsley, finely chopped (= about 1/2 cup)2 cups Kale (or other greens), chopped or torn into small pieces1/2 teaspoon pepper 1/4 teaspoon cayenne 2 tsp sumac (sumac is hard to find; turmeric can be substituted)3 tsp 7-spice (or Chinese 5 Spice, also easier to find)1/4 cup brown basmati rice, uncooked juice of 1 lemon
1. In a large pot (dutch oven is best), place lentils with water & stock. Bring to a boil, then cover and continue cooking on medium-low for about 25 minutes.
2. In a separate pan (one with higher sides is good), sautee onions and garlic together until colorless.
3. Add tomatoes, parsley, kale and all seasoning to the onion mixture. Continue cooking for 5 minutes.
4. Add onion/greens/spice mixture and uncooked rice to the lentils and stock. Turn down the heat and let it cook for about 25-30 minutes on medium heat, until the lentils and rice are tender.
5. Add lemon juice at the last, before serving.
Makes 8 servings (about 1.25 cups each).
This is good served with Barbari flat bread, pita, or rustic wheat bread. A dollop of plain yogurt or sour cream on top is a nice touch as well.
Number of Servings: 8
Recipe submitted by SparkPeople user JULIEIRENE.
2. In a separate pan (one with higher sides is good), sautee onions and garlic together until colorless.
3. Add tomatoes, parsley, kale and all seasoning to the onion mixture. Continue cooking for 5 minutes.
4. Add onion/greens/spice mixture and uncooked rice to the lentils and stock. Turn down the heat and let it cook for about 25-30 minutes on medium heat, until the lentils and rice are tender.
5. Add lemon juice at the last, before serving.
Makes 8 servings (about 1.25 cups each).
This is good served with Barbari flat bread, pita, or rustic wheat bread. A dollop of plain yogurt or sour cream on top is a nice touch as well.
Number of Servings: 8
Recipe submitted by SparkPeople user JULIEIRENE.
Nutritional Info Amount Per Serving
- Calories: 109.5
- Total Fat: 2.1 g
- Cholesterol: 0.0 mg
- Sodium: 494.4 mg
- Total Carbs: 18.7 g
- Dietary Fiber: 4.4 g
- Protein: 4.3 g
Member Reviews