Red Lentil Soup with a Spicy Sizzle - 31g Carbs, 7g Fiber
From: Eating Well - January/February 1995, The Eating Well Diabetes
Cookbook (2005)
This Turkish soup features a delicious, healthful combination of
lentils and whole-grain bulgur. A drizzle of sizzling spiced olive
oil gives the soup a final flourish.
Nutrition Profile - - Diabetes appropriate | Low calorie |
Low cholesterol | Low saturated fat | Heart healthy |
Healthy weight | High fiber | High potassium
Active Time: 25 minutes
Total Time: 50 minutes
Servings: 8
Serving Size: about 1 cup each
6 tsp extra-virgin olive oil, divided
2 onions, chopped (1 1/2 cups)
3 cloves garlic, minced
2 tsp ground cumin
8 cups reduced-sodium chicken broth OR vegetable broth
1 1/2 cups red lentils, rinsed (see Tip)
1/3 cup bulgur
2 Tbsp tomato paste
1 bay leaf
3 Tbsp lemon juice
Freshly ground pepper to taste
1 tsp paprika
1 tsp cayenne pepper
1. Heat 2 teaspoons oil in a soup pot or Dutch oven over medium heat.
Add onions and cook, stirring, until softened, 3 to 5 minutes. Add
garlic and cumin; cook for 1 minute. Add broth, lentils, bulgur,
tomato paste and bay leaf; bring to a simmer, stirring occasionally.
Cover and cook over low heat until the lentils and bulgur are very
tender, 25 to 30 minutes. Discard the bay leaf.
2. Ladle about 4 cups of the soup into a food processor and puree.
Return the pureed soup to the soup pot and heat through. Stir in
lemon juice and season with pepper.
3. Just before serving, ladle the soup into bowls. Heat the remaining
4 teaspoons oil in a small skillet and stir in paprika and cayenne.
Drizzle about 1/2 teaspoon of the sizzling spice mixture over each
bowlful and serve immediately.
Tips & Notes - -
* Make Ahead Tip:
Prepare through Step 2. Cover and refrigerate for up to 2 days or
freeze for up to 2 months.
* Tip:
You can replace red lentils with brown lentils; add 1/2 cup water
and simmer 40 to 45 minutes.
Servings: 8
Serving Size: about 1 cup each
Nutrition per Serving:
218 Calories, 5g Fat, 1g Sat, 3g Mono, 5mg Cholesterol, 15g Protein,
31g Carbs, 7g Fiber, 151mg Sodium, 406mg Potassium
Nutrition Bonus: Fiber (29% daily value), Iron (15% dv)
2 Carbohydrate Serving
Exchanges: 1 1/2 starch, 1 vegetable, 1 lean meat
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