Red Lentil Soup with Garam Masala Recipe

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Ingredients

Count

Nutrition

173

Calories

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Ingredients:

Serving

2 1/2 cups dried red lentils (about 1 lb), picked over
2 medium onions, chopped fine
2 tbsp vegetable oil
1 1/2 tsp salt
2 tsp chili powder
1 1/2 tsp ground coriander
1 tsp tumeric
1 tsp freshly ground black pepper
3/4 tsp ground cumin
3/4 tsp ground cinnamon
1/2 tsp cayenne
1/4 tsp ground cardamom
1/8 tsp ground cloves
6 cups water
2 cups chicken broth

Directions:

In a bowl soak lentils in water to cover by 2 inches 1 hour and drain in a fine sieve.
In a 4-quart heavy saucepan cook onions in oil over moderate heat, stirring occasionally, until golden. Stir in salt and spices and cook over moderately low heat, stirring occasionally, 5 minutes. Stir in lentils, water, and broth and simmer until lentils fall apart, about 25 minutes. (Old lentils may take longer to cook.) Let soup cool slightly.
Transfer soup to a blender in batches and purée (use caution when blending hot liquids), transferring to a bowl. In pan heat soup over moderate heat, stirring, until hot and season with salt of necessary.
Each serving about 361 calories and 7 grams fat (17% calories from fat). Nutritional analysis provided by Gourmet

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	173.33 Kcal (726 kJ)
Calories from fat	25.1 Kcal
		% Daily Value*
Total Fat	2.79g	4%
Sodium	447.42mg	19%
Potassium	459.86mg	10%
Total Carbs	26.31g	9%
Sugars	1.59g	6%
Dietary Fiber	13.12g	52%
Protein	10.72g	21%
Vitamin C	6.1mg	10%
Iron	3.4mg	19%
Calcium	47.4mg	5%

Amount Per 100 g
Calories	78.59 Kcal (329 kJ)
Calories from fat	11.38 Kcal
		% Daily Value*
Total Fat	1.26g	4%
Sodium	202.86mg	19%
Potassium	208.5mg	10%
Total Carbs	11.93g	9%
Sugars	0.72g	6%
Dietary Fiber	5.95g	52%
Protein	4.86g	21%
Vitamin C	2.8mg	10%
Iron	1.6mg	19%
Calcium	21.5mg	5%

* 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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