Directions:
- Heat 2 teaspoons oil in a soup pot or Dutch oven over medium heat. Add onions and cook, stirring, until softened, 3 to 5 minutes. Add garlic and cumin; cook for 1 minute. Add broth, lentils, bulgur, tomato paste and bay leaf; bring to a simmer, stirring occasionally. Cover and cook over low heat until the lentils and bulgur are very tender, 25 to 30 minutes. Discard the bay leaf.
- Ladle about 4 cups of the soup into a food processor and puree. Return the pureed soup to the soup pot and heat through. Stir in lemon juice and season with pepper.
- Just before serving, ladle the soup into bowls. Heat the remaining 4 teaspoons oil in a small skillet and stir in paprika and cayenne. Drizzle about 1/2 teaspoon of the sizzling spice mixture over each bowlful and serve immediately.
- TIPS & NOTES
- Make Ahead Tip: Prepare through Step 2. Cover and refrigerate for up to 2 days or freeze for up to 2 months.
- Tip: You can replace red lentils with brown lentils; add 1/2 cup water and simmer 40 to 45 minutes.
- NUTRITION
- Per serving: 218 calories; 5 g fat ( 1 g sat , 3 g mono ); 5 mg cholesterol; 31 g carbohydrates; 0 g added sugars; 15 g protein; 7 g fiber; 151 mg sodium; 406 mg potassium.
- Nutrition Bonus: Fiber (29% daily value), Iron (15% dv).
- Carbohydrate Servings: 2
- Exchanges: 1 1/2 starch, 1 vegetable, 1 lean meat
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 218.08 Kcal (913 kJ) | ||
| Calories from fat | 38.87 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.32g | 7% | |
|---|---|---|---|
| Sodium | 562.57mg | 23% | |
| Potassium | 686.85mg | 15% | |
| Total Carbs | 30.75g | 10% | |
| Sugars | 2.64g | 11% | |
| Dietary Fiber | 13.21g | 53% | |
| Protein | 13.14g | 26% | |
| Vitamin C | 7.2mg | 12% | |
| Iron | 3.6mg | 20% | |
| Calcium | 58.1mg | 6% | |
| Amount Per 100 g | |||
| Calories | 66.62 Kcal (279 kJ) | ||
| Calories from fat | 11.87 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.32g | 7% | |
|---|---|---|---|
| Sodium | 171.85mg | 23% | |
| Potassium | 209.81mg | 15% | |
| Total Carbs | 9.39g | 10% | |
| Sugars | 0.81g | 11% | |
| Dietary Fiber | 4.03g | 53% | |
| Protein | 4.01g | 26% | |
| Vitamin C | 2.2mg | 12% | |
| Iron | 1.1mg | 20% | |
| Calcium | 17.8mg | 6% | |
* 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.
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