139 Cals 12 Protein 30 Carbs 1 Fats
PREP TIME:
5 mins
COOK TIME:
40 mins
TOTAL TIME:
45 mins
YIELD:4 SERVINGS
COURSE:Soup
CUISINE:American
A creamy bowl of lentil soup – made with cumin, cilantro and potato to thicken it is the perfect way to warm up on a cold November night.
INGREDIENTS
1 tsp olive oil
3/4 cup chopped scallions
2 garlic cloves, minced
1 medium chopped tomato
1/4 cup plus 2 tbsp fresh cilantro chopped
1/2 tsp cumin powder
1 cup cup dried lentils
1 small red potato, peeled and diced
4 cups reduced sodium chicken or vegetable broth
1 bay leaf
kosher salt, to taste
black pepper, to taste
Optional:
light sour cream
2 tbsp chopped scallions, for garnish
INSTRUCTIONS
Heat a large pot over medium heat.
Add the oil, scallions, garlic and tomato to the pot, season with salt and pepper.
Cook stirring until soft, about 10 minutes.
Stir in 1/4 cup cilantro, cumin and cook 1 minute more.
Add the lentils, potato, broth and bay leaf.
Bring to a boil then reduce the heat to medium low, cover and cook until the lentils become tender about 30 minutes.
Remove the bay leaf, and puree the soup in the blender in 2 batches (so it doesn”t explode) until very smooth.
Adjust soup with salt and pepper to taste, then ladle into bowls and top with sour cream, scallions and cilantro, if desired; serve immediately.
Serving: 11/3 cups, Calories: 139kcal, Carbohydrates: 30g, Protein: 12g, Fat: 1g, Saturated Fat: 0.2g, Sodium: 582mg, Fiber: 10g, Sugar: 2gBlue Smart Points:2Green Smart Points:6Purple Smart Points:1Points +:4
Health & Nutrition
