Minted Lentil Soup
|Olive oil||2 Tablespoon|
|Yellow onions||4 Medium, coarsely chopped|
|Garlic||1 Clove (5 gm), minced|
|Carrots||4 Medium, peeled and coarsely chopped|
|Mint flakes||1⁄4 Cup (4 tbs), crumbled|
|Dried brown lentils||1 Cup (16 tbs), rinsed and sorted|
|Chicken stock/Low-sodium chicken broth||2 Cup (32 tbs)|
|Water||3 Cup (48 tbs)|
|Salt||1⁄4 Teaspoon (Or To Taste)|
|Black pepper||1⁄4 Teaspoon|
|Plain low-fat yogurt||1⁄2 Cup (8 tbs) (Garnish)|
1 In a large heavy saucepan, heat the oil over moderate heat.
Add the onions, garlic, and carrots and saute for 2 to 3 minutes.
Stir in the mint, lentils, stock, and water and bring to a boil.
2 Adjust the heat so that the mixture simmers gently, cover, and cook for 35 minutes or until the lentils are tender.
Stir in the salt and pepper.
Serve chunky style with a dollop of yogurt if desired, or puree the soup as directed in Step 3.
3 To puree, drain the mixture in a sieve set over a bowl, reserving the liquid.
Place the lentil mixture and 1/2 cup of the reserved liquid in a blender or food processor and whirl for 1 minute or until pureed.
Return the lentils to the saucepan, stir in the remaining liquid, and heat to serving temperature.
Garnish each portion with a dollop of yogurt if desired.
Serving size: Complete recipe
Calories 1232 Calories from Fat 367
% Daily Value*
Total Fat 41 g63.8%
Saturated Fat 7 g35.2%
Trans Fat 0 g
Cholesterol 21.2 mg7.1%
Sodium 1457 mg60.7%
Total Carbohydrates 164 g54.7%
Dietary Fiber 16.7 g66.8%
Sugars 27.2 g
Protein 61 g121.2%
Vitamin A 831.8% Vitamin C 30.1%
Calcium 42.3% Iron 48.3%
*Based on a 2000 Calorie diet