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dietary

Carb Safe
≤ 30g
Low Carb
≤ 15g
Very Low Carb
≤ 3g
Low Cholesterol
≤ 60mg (main dish)
≤ 20mg (all others)
Low Calorie
≤ 360 calories (main dish)
≤ 120 calories (all others)
Low Saturated Fat
≤ 3g (main dish)
≤ 1g (all others)

total time

≤ 10 minutes ≤ 20 minutes ≤ 30 minutes

Difficulty

Easy Intermediate Difficult

Green Lentil Soup
 
Source: dLife

An Eastern Mediterranean classic.

Rating:
Prep Time: 8 minutes
Cook Time: 45 minutes
Difficulty: INTERMEDIATE

Nutrition Facts

Makes 6 servings
Amount Per Serving
Calories 227.1
Total Carbs 22 g
Dietary Fiber 5.4 g
Sugars 2.2 g
Total Fat 12.7 g
Saturated Fat 1.7 g
Unsaturated Fat 11 g
Potassium 321 mg
Protein 7.2 g
Sodium 10.1 mg
Dietary Exchanges
2 1/4 Fat, 1 1/4 Starch, 1 Vegetable
See the Detailed Nutritional Analysis
Note: One or more ingredients from this recipe are not included in the nutritional analysis above. Either the ingredient is missing from our database or is listed as "optional" in the recipe.
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Servings
Ingredients
1 cup green lentils, dried
5 tbsp extra virgin olive oil
3 small onions , finely chopped
2 medium garlic cloves , finely sliced
2 tsp cumin seeds , crushed
0.25 tsp ground turmeric
2.5 cup cold water
1 pinch salt , to taste (optional)
2 tbsp fresh cilantro , chopped (garnish)
1 pinch black pepper , to taste


Directions
1 Place lentils in medium pot. Cover with cold water.
2 Bring to boil for 10 minutes.
3 Remove from heat, drain through colander. Set aside.
4 Heat 2 tablespoons of oil and cook 2/3 of onions along with garlic, cumin, and turmeric for 3 minutes.
5 Add lentils, stock, and water. Bring to boil.
6 Reduce heat, cover and simmer for 30 minutes or until lentils are soft.
7 In separate sauté pan, heat remaining oil and sauté remaining onion until golden brown, stir frequently.
8 Use potato masher to lightly mash lentils and create pulpy texture . Reheat gently and season with salt and freshly ground black pepper to taste.
9 Ladle soup into warm bowls.
10 Before serving, mix fresh cilantro with fried onion and sprinkle over soup to garnish.
Additional Information
Try Red or Puy lentils as a substitute for green lentils. Lentils do not need to be soaked before cooking.


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