• prep: 0 hr
  • cook: 45 min
  • total: 45 min
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  • servings:
  • Summary

    Preparation: In a large pot, heat 3 tablespoons oil over high heat until hot and shimmering. Add onion and garlic, and sauté until golden, about 4 minutes. Stir in tomato paste, cumin, salt, black pepper and chili powder or cayenne, and sauté for 2 minutes longer. Add broth, 2 cups water, lentils and carrot. Bring to a simmer, then partially cover pot and turn heat to medium-low. Simmer until lentils are soft, about 30 minutes. Taste and add salt if necessary. Using an immersion or regular blender or a food processor, purée half the soup then add it back to pot. Soup should be somewhat chunky. Reheat soup if necessary, then stir in lemon juice and cilantro. Serve soup drizzled with good olive oil and dusted lightly with chili powder if desired.

    Ingredients

    • Ingredients:
    • 3 tablespoons olive oil, more for drizzling
    • 1 large onion, chopped
    • 2 garlic cloves, minced
    • 1 tablespoon tomato paste
    • 1 teaspoon ground cumin
    • ¼ teaspoon kosher salt, more to taste
    • ¼ teaspoon ground black pepper
    • Pinch of ground chile powder or cayenne, more to taste
    • 1 quart chicken or vegetable broth
    • 2 cups water
    • 1 cup red lentils
    • 1 large carrot, peeled and diced
    • Juice of 1/2 lemon, more to taste
    • 3 tablespoons chopped fresh cilantro

    Instructions

    Click Here For Step-By-Step Instructions

    Video

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    Nutrition

    Nutritional Info
    ESHA
    • Servings Per Recipe: 4
    • Amount Per Serving
    • Calories: 268 % Daily Value *
    • Total Fat: 10 g 15.86%
    • Saturated Fat: 1 g 7.05%
    • Trans Fat: 0 g %
    • Cholesterol: 0 mg 0%
    • Sodium: 10 mg 0.42%
    • Calcium: 35 mg 3.52%
    • Potassium: 83 mg 2.36%
    • Magnesium: 0 mg 0%
    • Iron: 2 mg 10.25%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 31 g %
    • Dietary Fiber: 3 g 10.65%
    • Sugar: 5 g
    • Protein: 12 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 1 g
    • Vitamin A 2.39%
    • Vitamin C 27.01%
    • Vitamin D 0%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat2
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch2
    • Exchange - Vegetables0
    • Exchange - Lean Meat1
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total0 oz-eq
    • MyPlate - Vegetable Total0 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total3 oz-eq

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