Red Lentil Soup - 40g Carbs, 6g Fiber
Recipe by: Chef Hari Nayak; photo by Gary Dolgoff for Today's Diet & Nutrition
Serves: 4
3 Tbsp olive oil
1 onion, finely diced
1 Tbsp fresh ginger, grated
1 Tbsp cumin, ground
2 carrots, peeled and grated
1 cup red lentils
4 cups vegetable stock or water
2 red onions, finely sliced
1 bunch cilantro, with roots attached
Put 1 tablespoon of olive oil into a large saucepan and add the onion,
ginger, and cumin. Cook over a medium heat until the onion is soft
and transparent. Add the carrot, lentils and stock. Bring the soup
to a boil, then reduce to simmer. Cook for 30 minutes, or until the
lentils have completely disintegrated.
Meanwhile, heat the remaining olive oil in a frying pan over medium
heat and add the red onions. Thoroughly wash the cilantro. Finely
chop the roots and stems, leaving the top leafy section for garnishing
later. Add the chopped cilantro roots and stems to the onions and
continue to cook, stirring occasionally, until the onions are caramelized.
Cool, cover, and refrigerate to reheat and serve later or serve
garnished with a generous sprinkling of cilantro leaves. Top with
a spoonful of the caramelized onions.
Note: Any available lentils can be substituted for red lentils.
Serves: 4
TD&N Nutrient Analysis:
312 Calories, 11g Total Fat, 2g Saturated Fat, 2g Polyunsaturated Fat,
8g Monounsaturated Fat, 0mg Cholesterol, 41mg Sodium, 40g Carbs, 6g Fiber,
14g Protein
Note: Calculated using water as stock.
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