Ingredients Jump to Instructions ↓

  1. 1 cup 237ml Dried lentils

  2. 2 tablespoons 30ml Olive oil

  3. 1 Onion - chopped

  4. 1 Red bell pepper - chopped

  5. 1 teaspoon 5ml Fennel seed

  6. 1/2 teaspoon 2 1/2ml Ground cumin

  7. 1/4 teaspoon 1 1/3ml Freshly-ground red pepper

  8. 4 cups 948ml Water

  9. 1/2 teaspoon 2 1/2ml Salt

  10. 1 tablespoon 15ml Lemon juice

  11. 1/2 cup 118ml Plain low-fat yogurt

  12. 2 tablespoons 30ml Chopped fresh parsley

Instructions Jump to Ingredients ↑

  1. Recipe Instructions Rinse lentils, discarding any debris or blemished lentils; drain. Heat oil in large saucepan over medium-high heat until hot. Add onion and bell pepper; cook and stir 5 minutes or until tender. Add fennel seed, cumin and ground red pepper; cook and stir 1 minute. Add water and lentils. Bring to a boil. Reduce heat to low. Cover and simmer 20 minutes. Stir in salt. Simmer 5 to 10 minutes or until lentils are tender. Stir in lemon juice. To serve, ladle soup into individual bowls and top with yogurt; sprinkle with parsley. This recipe yields 4 servings. Exchanges Per Serving: 2 Starch, 1 Meat, 1 1/2 Fat. Nutrition Facts: Calories 265; Calories from Fat 26%; Total Fat 8g; Protein 16g; Carbohydrates 35g; Cholesterol 2mg; Sodium 319mg; Dietary Fiber 16g. Tip: For a special touch, top each serving with yellow bell pepper strips.


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