Home

Middle Eastern Lentil Soup

Ingredients: 

1 cup dried lentils
2 tablespoons olive oil
1 onion chopped
1 red bell pepper chopped
1 teaspoon fennel seed
1/2 teaspoon ground cumin
1/4 teaspoon freshly-ground red pepper
4 cups water
1/2 teaspoon salt
1 tablespoon lemon juice
1/2 cup plain low-fat yogurt
2 tablespoons chopped fresh parsley

Yield: 

4 Servings

Method: 

Rinse lentils, discarding any debris or blemished lentils; drain.

Heat oil in large saucepan over medium-high heat until hot. Add onion and bell pepper; cook and stir 5 minutes or until tender. Add fennel seed, cumin and ground red pepper; cook and stir 1 minute.

Add water and lentils. Bring to a boil. Reduce heat to low. Cover and simmer 20 minutes. Stir in salt. Simmer 5 to 10 minutes or until lentils are tender. Stir in lemon juice.

To serve, ladle soup into individual bowls and top with yogurt; sprinkle with parsley.

This recipe yields 4 servings.

Exchanges Per Serving: 2 Starch, 1 Meat, 1 1/2 Fat.

Nutrition Facts: Calories 265; Calories from Fat 26%; Total Fat 8g; Protein 16g; Carbohydrates 35g; Cholesterol 2mg; Sodium 319mg; Dietary Fiber 16g.