Lentil Soup Garnished with Avocado and Tomato

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Name: Lentil Soup Garnished with Avocado and Tomato
Prep time: 30 min
Cook time: 30 min
Total time: 30 min
Yield: 4
Cuisine: not set
Ingredients: 1 1/2 cup dry green lentils; 6 cups water; 1 tbsp high-heat safflower oil (or canola); 1/2 onion finely chopped; 1/4 tsp garlic minced; 1/2 tbsp cumin; 1/2 tsp coriander; 1/4 tsp turmeric; 1/2 tsp sea salt; 1 dash cayenne pepper; 2 Haas avocados chopped; 3 Plum tomatoes diced; 1/2 lemon juiced; 1/2 tsp parsley minced; 1 dash sea salt

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INGREDIENTS

1 1/2 cup dry green lentils
6 cups water
1 tbsp high-heat safflower oil (or canola)
1/2 onion ; finely chopped
1/4 tsp garlic ; minced
1/2 tbsp cumin
1/2 tsp coriander
1/4 tsp turmeric
1/2 tsp sea salt
1 dash cayenne pepper
2 Haas avocados ; chopped
3 Plum tomatoes ; diced
1/2 lemon ; juiced
1/2 tsp parsley ; minced
1 dash sea salt

Servings

INSTRUCTIONS

1. In a bowl mix together all garnish ingredients and set aside while preparing the lentil soup.

2. Sift through lentils and rinse well in a colander making sure to remove any tiny stones that may be mixed in.

3. In a saucepan, heat safflower oil over medium heat. Add onion, garlic, and a dash of salt. Stir occasionally until onion becomes translucent.

4. Add remaining soup ingredients and bring to a boil.

5. Reduce to a simmer, cover and cook for about 45 minutes.

6. Stir occasionally to avoid the soup burning or sticking to the pot.

7. Once lentils are soft and tender and desired consistency is reached, serve and garnish.

NOTES

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Lentil Soup Garnished with Avocado and Tomato

1 1/2 cup dry green lentils
6 cups water
1 tbsp high-heat safflower oil (or canola)
1/2 onion finely chopped
1/4 tsp garlic minced
1/2 tbsp cumin
1/2 tsp coriander
1/4 tsp turmeric
1/2 tsp sea salt
1 dash cayenne pepper
2 Haas avocados chopped
3 Plum tomatoes diced
1/2 lemon juiced
1/2 tsp parsley minced
1 dash sea salt

1.  In a bowl mix together all garnish ingredients and set aside while preparing the lentil soup.
2.  Sift through lentils and rinse well in a colander making sure to remove any tiny stones that may be mixed in.
3.  In a saucepan, heat safflower oil over medium heat.  Add onion, garlic, and a dash of salt.  Stir occasionally until onion becomes translucent.
4.  Add remaining soup ingredients and bring to a boil.
5.  Reduce to a simmer, cover and cook for about 45 minutes.
6.  Stir occasionally to avoid the soup burning or sticking to the pot.
7.  Once lentils are soft and tender and desired consistency is reached, serve and garnish.

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Nutrition

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Serving Size: 1 Serving (580g)
Recipe Makes: 4 Servings

Calories: 188
Calories from Fat: 136 (72%)

Amt Per Serving		% DV

	Total Fat 15.1g	20 %
	Saturated Fat 2.2g	11 %
	Monounsaturated Fat 9.9g
	Polyunsanturated Fat 1.9g
Cholesterol 0mg		0 %
Sodium 1408.5mg		49 %
Potassium 759.7mg		20 %
Total Carbohydrate 15.2g		4 %
	Dietary Fiber 8.8g	35 %
	Sugars, other 6.5g
Protein 3.2g		5 %
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.

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Calories per serving: 188

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