Red Lentil Soup
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 12
Ingredients
2 tablespoons canola oil or peanut oil1 medium or large onion, chopped4 garlic cloves, mincedSalt to taste2 teaspoons cumin seeds, lightly toasted and ground2 teaspoons coriander seeds, lightly toasted and ground2 teaspoons hot curry powder1 (28-ounce) can chopped tomatoes with juice1 pound red lentils (about 2 1/8 cups), washed and picked over2 quarts water or chicken stock or veg stock1/4 teaspoon ground black pepper (more to taste)Cayenne to taste (optional)Juice of 1/2 limeFor garnish:Chopped fresh cilantroThickened yogurt
1. Heat the oil in a large, heavy soup pot over medium heat and add the onion. Cook, stirring, until tender, about 5 minutes, and add the garlic, 1/2 teaspoon salt, the cumin, coriander, and curry powder. Stir together for about a minute, until the garlic is fragrant, and stir in the tomatoes with their juice. Bring to a simmer and cook, stirring often, for 10 minutes, until the tomatoes have cooked down slightly. Add salt to taste.
2. Stir in the lentils and water or chicken stock. Bring to a boil, reduce the heat, cover and simmer 30 minutes. Add salt to taste and continue to simmer for 15 to 30 minutes, until the lentils have fallen apart and thickened the soup. Using the back of your spoon, mash the lentils against the side of the pot to thicken the soup further. Add the pepper, taste, and add cayenne if you want more spice. Taste and adjust salt. Stir in the lime juice.
3. If you wish, puree with an immersion blender or in batches in a blender, holding a towel over the lid to prevent hot soup from splashing out, and return to the pot. Heat through and serve, topping each bowl with a dollop of yogurt and a generous sprinkling of chopped cilantro.
Number of Servings: 12
Recipe submitted by SparkPeople user STILLPOINT.
2. Stir in the lentils and water or chicken stock. Bring to a boil, reduce the heat, cover and simmer 30 minutes. Add salt to taste and continue to simmer for 15 to 30 minutes, until the lentils have fallen apart and thickened the soup. Using the back of your spoon, mash the lentils against the side of the pot to thicken the soup further. Add the pepper, taste, and add cayenne if you want more spice. Taste and adjust salt. Stir in the lime juice.
3. If you wish, puree with an immersion blender or in batches in a blender, holding a towel over the lid to prevent hot soup from splashing out, and return to the pot. Heat through and serve, topping each bowl with a dollop of yogurt and a generous sprinkling of chopped cilantro.
Number of Servings: 12
Recipe submitted by SparkPeople user STILLPOINT.
Nutritional Info Amount Per Serving
- Calories: 54.2
- Total Fat: 1.8 g
- Cholesterol: 0.0 mg
- Sodium: 390.9 mg
- Total Carbs: 9.0 g
- Dietary Fiber: 1.3 g
- Protein: 1.6 g
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