Tomato-Lentil Soup

“A quick, easy and tasty recipe for thick lentil soup. This works best using a hand blender or a food mixer, but you can puree it in the blender too.

 

Tomato-Lentil-Soup

 

Yield :

6 Servings
Serving Size: 3/4 cup

WW PointsPlus = 3

Ingredients :

1/2 cup dried brown lentils
4 cups fat-free chicken or vegetable broth
1 tbsp olive oil
1-1/2 tsp black or yellow mustard seeds
1 lb Roma tomatoes, peeled, seeded and chopped
3 tbsp finely chopped, peeled fresh ginger
1 clove garlic, minced
1 tsp ground coriander
1 tsp ground cumin
1 tsp ground turmeric
Pinch cinnamon
1/4 cup chopped fresh cilantro, without stems
Salt to taste

Preparation :

1. Wash lentils and drain well in a sieve. Add lentils and 1-1/2 cups of the chicken broth to a 2 quart saucepan. Bring to a boil, reduce heat and simmer lentils over low heat until they are tender but still retain shape about 20 minutes.

2. Meanwhile, heat olive oil in a heavy 4-quart saucepan over medium-high heat until hot but not smoking. Add mustard seeds and cook, stirring, until seeds just begin to pop. Carefully add tomatoes, ginger, garlic and spices. Simmer until the tomatoes are softened and the spices are fragrant, about 4 minutes. Add 1 1/2 cups of the broth; bring to a boil. Reduce heat and simmer, stirring occasionally, for about 4 minutes.

3. Carefully transfer the tomato-ginger mixture to the bowl of a food processor or a blender jar. Process or blend until smooth. Return to saucepan and add cooked lentils and the remaining 1 cup of chicken broth, stirring to incorporate. Bring soup to a boil, stirring occasionally. Stir in cilantro. Season to taste with salt.

Nutritional Info :

Calories: 119, Protein 10g, Carbohydrates 14g, Total Fat 3g, Saturated Fat 0g, Fiber 6g, Sodium 267mg

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