Red Lentil Soup with a Spicy Sizzle Recipe

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Ingredients:

Serving

6 tsp extra virgin olive oil, divided
2 onions, chopped (1.5 cups)
3 clove minced garlic
2 tsp ground cumin
8 cup reduced sodium chicken or veggie broth
1 1/2 cup red lentils, rinsed
1/3 cup bulgur wheat
2 tbsp tomato paste
1 bay leaf
3 tbsp lemon juice
freshly ground pepper to taste
1 tsp paprika
1 tsp cayenne pepper

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

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	206.43 Kcal (864 kJ)
Calories from fat	38.35 Kcal
		% Daily Value*
Total Fat	4.26g	7%
Sodium	561.59mg	23%
Potassium	663.17mg	14%
Total Carbs	28.21g	9%
Sugars	2.64g	11%
Dietary Fiber	12.17g	49%
Protein	12.74g	25%
Vitamin C	7.2mg	12%
Iron	3.5mg	19%
Calcium	56.1mg	6%

Amount Per 100 g
Calories	62.3 Kcal (261 kJ)
Calories from fat	11.57 Kcal
		% Daily Value*
Total Fat	1.29g	7%
Sodium	169.48mg	23%
Potassium	200.14mg	14%
Total Carbs	8.51g	9%
Sugars	0.8g	11%
Dietary Fiber	3.67g	49%
Protein	3.85g	25%
Vitamin C	2.2mg	12%
Iron	1mg	19%
Calcium	16.9mg	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.

Tastes

salty
savory
bitter
sweet

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