Post by Loupy on Jul 14, 2010 19:59:28 GMT -7
Hearty Lentil Soup
Looking to stay warm? Not only will this hearty soup keep you nice and toasty, but the vibrant herbs, including cumin, and black pepper will leave you feeling refreshed no matter what the weather.
PREP: 30 minutes
COOK: 30 minutes
MAKES: 6 servings
INGREDIENTS:
1 medium onion, chopped
1 medium carrot, chopped
3 cloves garlic, minced (1 1/2 teaspoons minced)
2 tablespoons extra-virgin olive oil
8 cups reduced-sodium chicken broth
1 1/2 cups brown or French lentils, rinsed and drained
1 medium tomato, seeded and chopped
3 tablespoons chopped fresh flat-leaf parsley
1 tablespoon lemon juice
1/2 teaspoon cumin seeds, toasted and ground,* or 1/2 teaspoon ground cumin
1/2 teaspoon fennel seeds, toasted and ground,* or 1/2 teaspoon fennel seeds, finely crushed
Kosher salt (optional)
Freshly ground black pepper (optional)
INSTRUCTIONS:
1. In a 6- to 8-quart Dutch oven, cook onion, carrot, and garlic in hot oil about 10 minutes or until tender.
2. Add broth and lentils to onion mixture.
Bring to boil; reduce heat.
Cover and simmer about 30 minutes or until lentils are tender.
3. Stir in tomato, parsley, lemon juice, and cumin and fennel seeds.
If desired, season to taste with kosher salt and pepper.
Ladle into bowls.
Nutrition facts:
240 cal.,
5 g total fat
(1 g sat. fat),
0 mg chol.,
775 mg sodium,
33 g carbo.,
16 g fiber,
17 g pro.
*Note: To toast seeds, heat a small skillet over medium heat. Add seeds. Cook, shaking skillet frequently, about 2 minutes or until seeds are toasted and aromatic. Place toasted seeds in a spice grinder and process until finely ground.
Looking to stay warm? Not only will this hearty soup keep you nice and toasty, but the vibrant herbs, including cumin, and black pepper will leave you feeling refreshed no matter what the weather.
PREP: 30 minutes
COOK: 30 minutes
MAKES: 6 servings
INGREDIENTS:
1 medium onion, chopped
1 medium carrot, chopped
3 cloves garlic, minced (1 1/2 teaspoons minced)
2 tablespoons extra-virgin olive oil
8 cups reduced-sodium chicken broth
1 1/2 cups brown or French lentils, rinsed and drained
1 medium tomato, seeded and chopped
3 tablespoons chopped fresh flat-leaf parsley
1 tablespoon lemon juice
1/2 teaspoon cumin seeds, toasted and ground,* or 1/2 teaspoon ground cumin
1/2 teaspoon fennel seeds, toasted and ground,* or 1/2 teaspoon fennel seeds, finely crushed
Kosher salt (optional)
Freshly ground black pepper (optional)
INSTRUCTIONS:
1. In a 6- to 8-quart Dutch oven, cook onion, carrot, and garlic in hot oil about 10 minutes or until tender.
2. Add broth and lentils to onion mixture.
Bring to boil; reduce heat.
Cover and simmer about 30 minutes or until lentils are tender.
3. Stir in tomato, parsley, lemon juice, and cumin and fennel seeds.
If desired, season to taste with kosher salt and pepper.
Ladle into bowls.
Nutrition facts:
240 cal.,
5 g total fat
(1 g sat. fat),
0 mg chol.,
775 mg sodium,
33 g carbo.,
16 g fiber,
17 g pro.
*Note: To toast seeds, heat a small skillet over medium heat. Add seeds. Cook, shaking skillet frequently, about 2 minutes or until seeds are toasted and aromatic. Place toasted seeds in a spice grinder and process until finely ground.
