Mediterranean-Style Lentil Soup
Source of Recipe
News-Journal 2/14/02
Recipe Introduction
Makes 6 servings. For main dish, this soup may be served as is over brown rice. It also goes well with wedges of whole-wheat pita bread. From USA Lentils.
List of Ingredients
1 lb. lentils
1 large onion
3 Tbsp. canola oil
6 cloves garlic
1 Tbsp. mild chili powder
2 tsp. cumin
2 tsp. coriander
8 cups water
l 1/2 tsp. salt
1 tsp. cinnamon
1 1/2 lemons
8 oz. plain nonfat yogurt
Fresh parsley
Recipe
Rinse and pick over lentils. In soup pot or Dutch oven over medium-low heat, slowly saute finely diced onion in 2 tablespoons oil. When onion is soft and translucent, press in 3 cloves garlic (peeled); cook only until garlic begins to release its flavor. Add lentils and toss to mix with onions and garlic. Immediately add chili powder, 1 teaspoon cumin and 1 teaspoon coriander. Stir until they are fragrant (not long). Add water and bring to simmer over medium heat. Cover pan, reduce heat and simmer until lentils are very tender. Remove from heat; let cool. Puree at least 2 cups in food processor or blender. Add puree back to soup. (Soup will taste better if at this point it is refrigerated overnight and finished next day.) Heat soup until nearly at simmer. In small saucepan on low heat, warm remaining 1 tablespoon oil. Press in remaining 3 cloves garlic, 1 tablespoon cumin, 1 teaspoon coriander, and cinnamon. Add ladle of soup to pieces as soon as they are fragrant, then stir this mixture back into soup with juice of lemon (strained). Season with salt. Heat soup 15-30 minutes more before serving. Do not allow it to boil or flavors will be weakened. Serve each bowl with dollop of yogurt and sprinkling of finely chopped parsley.
Nutritional analysis (per serving): 350 calories, 8 grams fat, 0 mg. cholesterol, 630 mg. sodium, 53 grams total carbohydrates, 10 grams dietary fiber, 23 grams protein.
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