In a large pot, heat oil over high heat until hot and shimmiering. Add onion and garlic, and saute until golden, about 4 minutes. Stir in tomato paste, cumin, salt, black pepper, and chili powder or cayenne, and saute for 2 minutes longer. Add broth, water, lentils, and carrot. Bring to a simmer, then partially cover pot and turn heat to medium-low. Simmer until lentils are soft, about 30 minutes. Taste and add salt if necessary.
Using an immersion or regular blender or a food processor, puree half the soup then add it back to pot. Soup should be somewhat chunky. Stir in lemon juice and cilantro.
1 Serving = 1 cup
Use low sodium chicken broth to lower sodium content.
247 calories, 9 gram fat, 11 gram fiber per serving
View line-by-line Nutrition Insights™: Discover which ingredients contribute the calories/sodium/etc.
|Serving Size: 1 Serving (279g)|
|Recipe Makes: 6|
|Calories from Fat: 26 (16%)|
|Amt Per Serving||% DV|
|Total Fat 2.8g||4 %|
|Saturated Fat 0.4g||2 %|
|Monounsaturated Fat 1.5g|
|Polyunsanturated Fat 0.6g|
|Cholesterol 0mg||0 %|
|Sodium 697.6mg||24 %|
|Potassium 415.8mg||11 %|
|Total Carbohydrate 25.6g||8 %|
|Dietary Fiber 4.8g||19 %|
|Sugars, other 20.8g|
|Protein 9.7g||14 %|
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: 159
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