Fat-free spicy lentil soup

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Nutritional Info
  • Servings Per Recipe: 10
  • Amount Per Serving
  • Calories: 188.9
  • Total Fat: 0.7 g
  • Cholesterol: 0.0 mg
  • Sodium: 416.5 mg
  • Total Carbs: 33.2 g
  • Dietary Fiber: 6.6 g
  • Protein: 13.1 g

View full nutritional breakdown of Fat-free spicy lentil soup calories by ingredient
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Introduction

From Vegweb.com From Vegweb.com
Number of Servings: 10

Ingredients

    red lentils, 2 cups
    mushrooms, 1 - 3 cups
    peas, 1 - 2 cups
    2 - 3 onions
    vegetable broth, 4 cups
    stewed or canned sliced tomatoes, 14.5 oz can
    4 cloves garlic
    1 - 2 inches garlic root
    1 bunch cillantro
    2 teaspoon cayene pepper
    1 teaspoon cumin, tumeric

Directions

Begin by cooking the lentils according to packaged directions using vegetable broth instead of water. Make a paste in the food processor with 1 onion, garlic, ginger root, and most of the cillantro. (I use this paste in most soups and as a substitute for oil in stir fry - you can delete garlic or ginger, substitute parsley for cillantro, add any spices). Add the paste, spices, 2 diced onions, lg can stewed tomatoes, and rest of vegetable broth to cooked lentils and simmer 1 hour or more. 20 minutes before serving, refridgerating, or freezing, add peas and mushrooms (quite frankly, you can use just about any vegetable that you like with these flavors.) This type of thick curry-ish soup is also good served over rice or pasta.

Number of Servings: 10

Recipe submitted by SparkPeople user J1GRACE.

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