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Red Lentil Soup

Red Lentil Soup
 
Red Lentil Soup
Photo courtesy John Borge
This healthy recipe comes from NDSU Extension Service.

Ingredients

8 c. chicken broth, low-sodium

2 c. red lentils (dry)

4 medium carrots, diced (about 2 c.)

½ tsp. cumin

½ tsp. paprika

1 large onion, diced (about 2 c.)

1 to 2 cloves garlic, minced

2 Tbsp. olive oil

2 chicken bouillon cubes, low-sodium

1 (10-oz.) can diced tomatoes and green

chilies, drained

1 lemon, juiced (about ⅓ cup juice)

Fresh parsley (for garnish)

Optional: 1 c. diced roasted chicken

Directions

Sort, then rinse lentils. Add to broth and bring to a boil. Add diced carrots. Cover; cook for 30 minutes while stirring occasionally. When lentils are tender, add dry spices, bouillon cubes and diced tomatoes. Sauté onion and garlic in a frying pan using olive oil. When golden brown, add to soup mixture. Add chicken if desired. Simmer for five minutes. Turn off heat and add lemon juice to pot; stir. Garnish bowls of soup with parsley if desired.

 

Makes 12 servings (3/4 c. per serving).

Each serving has 190 calories, 4 grams (g) of fat, 13 g of protein, 26 g of carbohydrate, 6 g of fiber, 125 milligrams (mg) of sodium, and  3 micrograms (mcg) of folate and 2.4 mg of iron.

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