Title: Lentil Soup with Spicy Yogurt Topping
Categories: Soups, Vegetables
Yield: 8 Servings
2 T Olive oil
2 lg Onions, coarsely chopped
8 ea Carrots, cut into 1/2-inch
2 cn (13-3/4 oz. ea.) chicken
1 pk (1 lb.) dried lentils,
Washed and picked over
2 t Ground cumin
2 t Salt
1 t Dried oregano
1/4 t Ground black pepper
2 ea Bay leaves
2 sm Jalapeno peppers, seeded and
Spicy Yogurt Topping (recipe
1. Heat oil in Dutch oven. Add onion and carrot; saute' for 10
minutes or until onions are slightly softened.
2. Add water to broth to make 8 cups. Add to pot along with lentils,
cumin, salt, oregano, pepper and bay leaves. Bring to boiling,
skimming occasionally. Reduce heat to low; cover; simmer 45 minutes.
Discard bay leaves.
3. Meanwhile, prepare Spicy Yogurt Topping.
4. Puree 1 cup soup mixture in food processor or blender. Return to
pot. Stir in jalapeno pepper. If soup is too thick, stir in
additional chicken broth, if desired.
5. Remove mixture from heat. Spoon into soup bowls. Top with Spicy
Spicy Yogurt Topping: Combine 1 container (8 oz.) plain low-fat
yogurt, 2 T chopped fresh cilantro, 1/2 t cumin, 1/8 to 1/4 t ground
red pepper and 1/8 t salt. Refrigerate for up to 1 week.
Nutrient value per serving: 288 calories, 17 g protein, 6 g fat, 43 g
carbohydrate, 1,030 mg sodium, 4 mg cholesterol. Exchanges: 1-1/2
starch/bread, 3/4 meat, 1/5 milk, 1-1/2 vegetable, 3/4 fat.
Source: Family Circle, November 1996
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