I found this recipe in the "Good Housekeeping" magazine. This recipe was featured under Heart Smart Dinners and Healthy in a Hurry category. With 16gms protein, 13gms fiber, 0mg cholesterol and just 1gm saturated fat per serving, it's definitely heart healthy. Added bonus, very tasty and easy to prepare too.
I reduced the quantity of ingredients. Even then it was a lot of soup for the 2 of us. I have another serving left for tomorrow. Check the original recipe for actual quantities and detailed nutritional information.
Red Lentil and Vegetable Soup Recipe
- 1 Tablespoon Olive Oil
- 3 Chopped Medium Carrots
- 1 Chopped Small Onion
- 1 Teaspoon Ground Cumin
- 1 Can (14.5 Oz) Canned Diced Tomatoes (I Didn't Have This, So Used Crushed Tomatoes)
- 1 Can Vegetable Broth (14.5 Oz)
- 3/4 Cup Dried Red Lentils (Masoor Daal)
- 1 Baby Spinach (5 Oz Bag) (I Used Frozen Spinach)
- As Per Taste Salt
- As Per Taste Ground Black Pepper
- As Per Taste Grated Ginger (This Was Not Mentioned In The Original Recipe, But I Chose To Use It Because Red Lentils Especially Has The Reputation To Cause Gas)
- In a saucepan heat oil and add carrots, onion and cook until lightly browned and tender. Stir in cumin; cook 1 minute.
- Add tomatoes, broth, lentils, 2 cups of water salt, ground black pepper cover and cook until lentils are tender. Stir in spinach.
- I soaked the lentils before starting to chop the vegetables. I did this because I thought that this will reduce the cooking time and it did. Later only I came to know that soaking the lentils and throwing away the water and then using the lentils aids in easy digestion. Just be sure to throw away the soaking water. Enjoy!