Bree's Lentil-Tomato Soup

Yield: 11 servings. (serving size: 1 cup)

Ingredients

• 1  tablespoon  olive oil
• 2  cups  chopped onion
• 1  teaspoon  ground turmeric
• 1  teaspoon  ground cumin
• 1  teaspoon  chili powder
• 1  teaspoon  ground red pepper
• 1/4  teaspoon  salt
• 1/4  teaspoon  black pepper
• 2  garlic cloves, minced
• 3 1/3  cups  water
• 2 1/3  cups  dried lentils
• 1/3  cup  chopped fresh cilantro
• 3  (14 1/2-ounce) cans fat-free, less-sodium chicken broth
• 1  (28-ounce) can diced tomatoes, undrained
• Chopped fresh tomatoes (optional)
• Cilantro sprig (optional)

Preparation

Heat olive oil in a large Dutch oven over medium-high heat. Add the onion; sauté for 3 minutes or until tender. Add the turmeric and the next 6 ingredients (turmeric through garlic); sauté for 1 minute. Add water and next 4 ingredients (water through diced tomatoes); bring to a boil. Reduce heat; simmer 1 hour.

Reserve 2 cups lentil mixture. Place half of remaining mixture in blender; process until smooth. Pour pureed soup into a large bowl. Repeat procedure with other half of remaining mixture. Stir in reserved 2 cups lentil mixture. Garnish with chopped tomatoes and a cilantro sprig, if desired.

Nutritional Information

Calories:

186 (9% from fat)

Fat:

1.9g (sat 0.3g,mono 1g,poly 0.4g)

Protein:

14.1g

Carbohydrate:

29.8g

Fiber:

13.9g

Cholesterol:

0.0mg

Iron:

4.4mg

Sodium:

412mg

Calcium:

54mg