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Red Lentil Soup with a Spicy Sizzle

:  January/February 1995, The EatingWell Diabetes Cookbook (2005)

Your rating: None Average: 4.6 (40 votes)

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.


READER'S COMMENT:
"This is a wonderful and very tasty soup, will be making again and again... Mary, Valley Springs CA "
Red Lentil Soup with a Spicy Sizzle Recipe

Makes: 8 servings, about 1 cup each

Active Time:

Total Time:

Nutrition Profile

Diabetes appropriate | Low calorie | Low cholesterol | Low saturated fat | Heart healthy | Healthy weight | High fiber | High potassium |

View Our Nutrition Guidelines »

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

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Preparation

  1. 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.
  2. 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.
  3. 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; 0 g added sugars; 15 g protein; 7 g fiber; 151 mg sodium; 406 mg potassium.

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

Carbohydrate Servings: 2

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


More From EatingWell

Recipe Categories

Style/Theme
Vegan
Vegetarian
Everyday favorites
Freezing instructions
Make ahead instructions
Type of Dish
Main dish, vegetarian
Soups/stews
Ease of Preparation
Easy
Ethnic/Regional
Middle Eastern
Total Time
1 hour or less
Health & Diet Considerations
Diabetes appropriate
Low calorie
Low cholesterol
Low saturated fat
Heart healthy
Healthy weight
High fiber
High potassium
Servings
8 or more
Main Ingredient
Beans/Legumes
Preparation/ Technique
Saute
Meal/Course
Dinner

Season
Spring
Fall
Winter
Publication
The EatingWell Diabetes Cookbook (2005)
January/February 1995
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