1. Home
  2. Food & Drink
  3. Low Fat Cooking

Red Lentil and Tomato Soup

By , About.com Guide

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

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

User Reviews Write Review

You can finally start to see those numbers come down. Take charge of this important aspect of your health.

Explore Low Fat Cooking

About.com Special Features

Holiday Central

What to eat, where to go, fun things to do and how to save money on the perfect gifts. More >

Conquering High Cholesterol

Learn how you can reduce your your numbers with these nutrition and exercise tips. More >

  1. Home
  2. Food & Drink
  3. Low Fat Cooking
  4. Lunch Recipes
  5. Low Fat Soups
  6. Red Lentil and Tomato Soup

©2009 About.com, a part of The New York Times Company.

All rights reserved.