Hearty Lentil Soup

prep time:: 0 PREP: 30 minutes COOK: 30 minutes

Makes: 6 servings

Looking for a simple soup recipe? The vibrant herbs in this one, including cumin and black pepper, will leave you feeling refreshed.

ingredients

1 medium onion, chopped
1 medium carrot, chopped 3 cloves garlic, minced (1 1/2 teaspoons minced)
2 tablespoons extra-virgin olive oil
8 cups reduced-sodium chicken broth
1 1/2 cups brown or French lentils, rinsed and drained
1 medium tomato, seeded and chopped
3 tablespoons chopped fresh flat-leaf parsley
1 tablespoon lemon juice
1/2 teaspoon cumin seeds, toasted and ground,* or 1/2 teaspoon ground cumin
1/2 teaspoon fennel seeds, toasted and ground,* or 1/2 teaspoon fennel seeds, finely crushed
Kosher salt (optional)
Freshly ground black pepper (optional)

directions

1
1. In a 6- to 8-quart Dutch oven, cook onion, carrot, and garlic in hot oil about 10 minutes or until tender.
2
2. Add broth and lentils to onion mixture. Bring to boil; reduce heat. Cover and simmer about 30 minutes or until lentils are tender.
3
3. Stir in tomato, parsley, lemon juice, and cumin and fennel seeds. If desired, season to taste with kosher salt and pepper. Ladle into bowls.
4
Nutrition facts per serving: 240 cal., 5 g total fat (1 g sat. fat), 0 mg chol., 775 mg sodium, 33 g carbo., 16 g fiber, 17 g pro.

notes

*Note: To toast seeds, heat a small skillet over medium heat. Add seeds. Cook, shaking skillet frequently, about 2 minutes or until seeds are toasted and aromatic. Place toasted seeds in a spice grinder and process until finely ground.

Source: carol Roper