Red Lentil Soup with a Spicy Sizzle

From EatingWell: January/February 1995, The EatingWell Diabetes Cookbook (2005) — Subscribe Now!

This Turkish soup features a delicious, healthful combination of lentils and whole-grain bulgur. A drizzle of sizzling spiced olive oil gives the soup a final flourish.

Red Lentil Soup with a Spicy Sizzle Recipe

8 servings, about 1 cup each

Active Time: 25 minutes

Total Time: 50 minutes

Nutrition Profile

Ingredients

6 teaspoons extra-virgin olive oil, divided
2 onions, chopped (1 1/2 cups)
3 cloves garlic, minced
2 teaspoons ground cumin
8 cups reduced-sodium chicken broth, or vegetable broth
1 1/2 cups red lentils, rinsed (see Tip)
1/3 cup bulgur
2 tablespoons tomato paste
1 bay leaf
3 tablespoons lemon juice
Freshly ground pepper to taste
1 teaspoon paprika
1 teaspoon cayenne pepper

Preparation

Heat 2 teaspoons oil in a soup pot or Dutch oven over medium heat. Add onions and cook, stirring, until softened, 3 to 5 minutes. Add garlic and cumin; cook for 1 minute. Add broth, lentils, bulgur, tomato paste and bay leaf; bring to a simmer, stirring occasionally. Cover and cook over low heat until the lentils and bulgur are very tender, 25 to 30 minutes. Discard the bay leaf.
Ladle about 4 cups of the soup into a food processor and puree. Return the pureed soup to the soup pot and heat through. Stir in lemon juice and season with pepper.
Just before serving, ladle the soup into bowls. Heat the remaining 4 teaspoons oil in a small skillet and stir in paprika and cayenne. Drizzle about 1/2 teaspoon of the sizzling spice mixture over each bowlful and serve immediately.

Tips & Notes

Make Ahead Tip: Prepare through Step 2. Cover and refrigerate for up to 2 days or freeze for up to 2 months.

Tip: You can replace red lentils with brown lentils; add 1/2 cup water and simmer 40 to 45 minutes.

Nutrition

Per serving: 218 calories; 5 g fat (1 g sat, 3 g mono); 5 mg cholesterol; 31 g carbohydrates; 15 g protein; 7 g fiber; 151 mg sodium; 406 mg potassium.

Nutrition Bonus: Fiber (29% daily value), Iron (15% dv).

2 Carbohydrate Serving

Exchanges: 1 1/2 starch, 1 vegetable, 1 lean meat