Chunky Red Dal Soup

This savory, Moroccan-spiced soup gets a flavor kick from harissa, a hot condiment made by preserving chiles in salt. Look for it in Middle Eastern markets, or substitute any chile paste. Pack the soup in a microwave-safe container with a whole wheat pita, a carton of yogurt, and a handful of dried fruit and nuts in a zip-top plastic bag.

Yield: 5 servings (serving size: 1 cup)

Ingredients

• 1 1/2  teaspoons  olive oil
• 1/2  cup  chopped onion
• 1  teaspoon  minced garlic
• 1 1/2  teaspoons  minced peeled fresh ginger
• 3/4  teaspoon  Spanish smoked paprika
• 1/2  teaspoon  salt
• 1/4  teaspoon  ground cumin
• 1/8  teaspoon  freshly ground black pepper
• 3  cups  water
• 1  cup  dried red lentils, rinsed and drained
• 1  cup  canned chickpeas (garbanzo beans), rinsed and drained
• 1  (14.5-ounce) can diced tomatoes, undrained
• 1  tablespoon  fresh lemon juice
• 1  teaspoon  harissa
• Chopped fresh cilantro (optional)

Preparation

Heat oil in a large saucepan over medium heat. Add onion and garlic; cook 6 minutes or until tender, stirring frequently. Stir in ginger, paprika, salt, cumin, and pepper; cook 1 minute. Add 3 cups water, lentils, chickpeas, and tomatoes; bring to a boil.

Cover, reduce heat, and simmer for 30 minutes or until the lentils are tender, stirring occasionally. Stir in lemon juice and harissa. Garnish with chopped fresh cilantro, if desired.

Nutritional Information

Calories:

224 (8% from fat)

Fat:

2g (sat 0.3g,mono 1.1g,poly 0.4g)

Protein:

12.9g

Carbohydrate:

38.9g

Fiber:

5.8g

Cholesterol:

0.0mg

Iron:

2.1mg

Sodium:

496mg

Calcium:

54mg