Lentils are an excellent source of protein, fiber and folate. Combined with tomatoes, which are a great source of vitamin C and lycopene, this soup makes a wonderfully low fat, nutritious lunch or first course for an evening meal.
Prep Time: 20 minutes
Cook Time: 45 minutes
Total Time: 1 hour, 5 minutes
Ingredients:
- 1 tbsp olive oil
- 1 medium onion, finely chopped
- 1 garlic clove, crushed
- 1/2 tsp ground cumin
- 1/2 tsp ground coriander
- 1 lb chopped tomatoes (15 ounce can is fine)
- 3/4 cup red lentils
- 5 cups of vegetable broth (or low sodium, fat free chicken broth)
- pinch of salt and pepper
- 4 tbsp of low fat or fat free sour cream (optional)
- 2 tbsp chopped fresh cilantro
Preparation:
Heat oil in a large pan or Dutch oven. Add chopped onion and garlic, and cook over low heat for about 5 minutes, stirring occasionally.
Stir in cumin, coriander, chopped tomatoes and lentils. Cook for another 5 minutes, stirring constantly.
Add vegetable or chicken broth and bring to a boil. Reduce to a medium heat and simmer gently for 25-30 minutes or until lentils are soft. Add salt and pepper to taste.
Remove from heat and let cool for a few minutes. Pour into a blender or food processor and blend/process until smooth. Return to pan and reheat gently.
Ladle soup into 4 bowls and garnish with a spoonful of sour cream, if using, and some fresh cilantro.
Per Serving: Calories 220, Calories from Fat 39, Total Fat 4.4g (sat 0.6g), Cholesterol 1mg, Sodium 747mg, Carbohydrate 33.1g, Fiber 5.7g, Protein 8.3g
