Gently saute the onion with the oil in a soup pot for two minutes. Add the garlic for about 30 seconds, then the spices for an additional 30 seconds, stirring. Add the water, lentils and tomato puree. Bring to a boil, reduce to a simmer and cook for about 30 minutes, skimming any surface foam as necessary and stirring occasionally. Add salt and sugar and cook until lentils are tender (5-10 minutes).
Puree half of the lentils and re-combine all. Check for seasoning; add additional water if needed.
Serve with corn tortilla chips. Put a bit of chopped onion or Pico de Gallo on top for garnish.
Each (3/4 cup) serving contains an estimated:
Cals: 132, FatCals: 20, total Fat: 2g
SatFat: 0g, PolyFat: 1g, MonoFat: 1g
Chol: 0mg, Na: 370mg, K: 521mg
TotCarbs: 22g, Fiber: 10g, Sugars: 4g
NetCarbs: 12g, Protein: 8g
Adapted from recipe by Chef Terry Conlan of Lake Austin Spa.
Serve up a big steamin bowl of this genuine "Texas Red", along with a salad, corn tostados and a cold beverage at your next roundup. Even card carrying carnivores will be back for seconds.
View line-by-line Nutrition Insights™: Discover which ingredients contribute the calories/sodium/etc.
|Serving Size: 1 Serving (161g)|
|Recipe Makes: 8|
|Calories from Fat: 16 (11%)|
|Amt Per Serving||% DV|
|Total Fat 1.7g||2 %|
|Saturated Fat 0.2g||1 %|
|Monounsaturated Fat 0.7g|
|Polyunsanturated Fat 0.5g|
|Cholesterol 0mg||0 %|
|Sodium 51.1mg||2 %|
|Potassium 589.9mg||16 %|
|Total Carbohydrate 25.1g||7 %|
|Dietary Fiber 10.9g||44 %|
|Sugars, other 14.2g|
|Protein 8.9g||13 %|
Powered by: USDA Nutrition Database
Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition.
Calories per serving: 143
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