Nile River Lentil Soup Recipe

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Nile River Lentil Soup
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Ingredients:

Directions:

  1. Heat oil in heavy pot on medium high heat.
  2. Saute onion and garlic until softened.
  3. Stir in lentils, ginger, cumin and coriander with onion/garlic mixture.
  4. Add lemon slices, stock, tomatoes, cayenne, salt and pepper.
  5. (you can add salt and pepper later, but it's usually added now).
  6. Add the water or vegetable stock.
  7. Bring to boil, reduce heat to low, cover pot and simmer for about 45 minutes (it may only take 30 minutes) or until lentils are tender.
  8. If you like your soup thin, add more stock.
  9. Take the pot off the burner, discard lemon slices, and puree soup in blender or food processor.
  10. Season if you have not already added the salt and pepper.
  11. Sprinkle with coriander (cilantro leaves).
  12. Alternatively, you can add the cilantro before you put the soup in the food processor.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 236.21 Kcal (989 kJ)
Calories from fat 38.21 Kcal
% Daily Value*
Total Fat 4.25g 7%
Sodium 51.97mg 2%
Potassium 667.51mg 14%
Total Carbs 37.06g 12%
Sugars 4.21g 17%
Dietary Fiber 17.09g 68%
Protein 13.97g 28%
Vitamin C 24.1mg 40%
Iron 5.3mg 29%
Calcium 89.9mg 9%
Amount Per 100 g
Calories 62.4 Kcal (261 kJ)
Calories from fat 10.09 Kcal
% Daily Value*
Total Fat 1.12g 7%
Sodium 13.73mg 2%
Potassium 176.34mg 14%
Total Carbs 9.79g 12%
Sugars 1.11g 17%
Dietary Fiber 4.52g 68%
Protein 3.69g 28%
Vitamin C 6.4mg 40%
Iron 1.4mg 29%
Calcium 23.7mg 9%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 4.3
    Points
  • 5
    PointsPlus

Good Points

  • low fat,
  • saturated fat free,
  • very low sodium,
  • cholesterol free,
  • good source of fiber

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