Red Lentil Soup
Red Lentil Soup
1 c. red lentils, dry
4 c. chicken broth, low-sodium
2 medium carrots, diced (about 1 c.)
¼ tsp. cumin
¼ tsp. paprika
1 chicken bouillon cube, low-sodium
½ can diced tomatoes and green chilies, drained (about 5 ounces)*
1 c. onion
1 clove garlic, minced
1 Tbsp. olive oil
½ c. diced roasted chicken (optional)
½ lemon, juiced (about a c. juice)
Fresh parsley (for garnish)
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 cube 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.
*The remaining tomatoes and chilies can be frozen in a labeled freezer container for later use.
Makes six servings (¾ c. per serving). Each serving has 190 calories, 4 grams (g) fat, 13 g protein, 26 g carbohydrate, 6 g fiber and
125 milligrams sodium.
Hummus
Savory Hummus
1 (15.5-oz.) can chickpeas
4 Tbsp. tahini**
¼ c. lemon juice
3 cloves crushed garlic
1 tsp. salt
Optional spices (cumin, cayenne pepper, hot sauce)
Puree chickpeas in blender or food processor. Add remaining ingredients and blend until smooth. The final product should be thick and smooth. Serve with crackers or vegetables such as carrot sticks.
Makes 12 servings. Per serving: 70 calories, 3 grams (g) fat, 3 g protein, 10 g carbohydrate, 2 g fiber and 160 milligrams sodium.
**Tahini paste is made from sesame seeds. It often is found by the condiments or in the ethnic food area of supermarkets.