Red Lentil Soup
|Red lentils||1 1⁄2 Cup (24 tbs)|
|Water||6 Cup (96 tbs)|
|Garlic||4 Clove (20 gm), chopped|
|Fresh ginger root||2 (Each About The Size Of A Quarter)|
|Carrots||2 Medium, grated for 1 cup|
|Canned tomatoes/1 medium fresh tomato, chopped (undrained)||1 Cup (16 tbs)|
|Bell pepper||1 Small, finely chopped for 1/2 cup (Red Or Green)|
|Chopped onions||1 1⁄2 Cup (24 tbs)|
|Olive oil||2 Tablespoon|
|Ground cumin||1 1⁄2 Teaspoon|
|Ground coriander||1 1⁄2 Teaspoon|
|Fresh lemon juice||2 Tablespoon|
|Ground black pepper||To Taste|
Sort and rinse the lentils.
Put them into a soup pot with the water, bay leaves, garlic, and ginger.
Cover and place on high heat.
Prepare the carrots, tomatoes, and bell peppers, and add them to the pot.
Bring to a boil, stir, reduce the heat, and simmer, covered, for 15 to 20 minutes, until the lentils are tender.
While the vegetables simmer, saute the onions on medium heat in the olive oil in a heavy skillet for about 10 minutes or until browned.
Add the cumin, coriander, and cayenne, and saute for another minute, stirring to prevent sticking.
Remove from the heat.
When the lentils are tender, remove the bay leaves, and ginger from the soup pot.
Stir in the sauteed onions and the lemon juice.
Add salt and pepper to taste.
Calories 425 Calories from Fat 76
% Daily Value*
Total Fat 9 g13.3%
Saturated Fat 1.2 g6%
Trans Fat 0 g
Cholesterol 0 mg
Sodium 211.5 mg8.8%
Total Carbohydrates 67 g22.3%
Dietary Fiber 17.9 g71.7%
Sugars 6.5 g
Protein 22 g43.6%
Vitamin A 114.5% Vitamin C 57%
Calcium 12% Iron 30.1%
*Based on a 2000 Calorie diet