Ingredients:
- 1 cinnamon stick
- currants (optional)
- plain yogurt (optional)
- parsley, chopped (optional)
- fresh mint, chopped (optional)
Directions:
- In a large soup pot, place lentils with the cinnamon stick in 7 cups water and bring to a boil. Reduce heat and cook until tender, about 30 minutes. Remove and discard the cinnamon stick and drain the lentils, reserving the liquid.
- Meanwhile, heat oil in a soup pot. Add the onion, garlic, salt, turmeric, cumin seeds, ground cumin, and bay leaves. Saute over medium heat for 5 to 10 minutes or until the onions are soft. If the pot gets a bit dry moisten with some of the reserved lentil water.
- Measure out the reserved lentil water and add water to reach 6 cups of liquid and return to soup pot with the spiced cooked onions. Add the canned crushed tomatoes with juice and bring to a boil. Lower heat to a simmer, partially cover and cook for another 15 minutes or so.
- Stir in the chickpeas and lentils and cook for about 5 minutes to warm through. The legumes should not become mushy.
- Season to taste with the two peppers and lemon juice; adjust salt.
- Serve hot with some yogurt [omit for Vegan], a sprinkling of parsley or mint, and currants, if desired.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 267.05 Kcal (1118 kJ) | ||
| Calories from fat | 41.7 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.63g | 7% | |
|---|---|---|---|
| Sodium | 798.56mg | 33% | |
| Potassium | 638.28mg | 14% | |
| Total Carbs | 43.25g | 14% | |
| Sugars | 6.83g | 27% | |
| Dietary Fiber | 16.28g | 65% | |
| Protein | 14.56g | 29% | |
| Vitamin C | 8.9mg | 15% | |
| Iron | 5.3mg | 29% | |
| Calcium | 110.6mg | 11% | |
| Amount Per 100 g | |||
| Calories | 58.48 Kcal (245 kJ) | ||
| Calories from fat | 9.13 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.01g | 7% | |
|---|---|---|---|
| Sodium | 174.86mg | 33% | |
| Potassium | 139.76mg | 14% | |
| Total Carbs | 9.47g | 14% | |
| Sugars | 1.49g | 27% | |
| Dietary Fiber | 3.56g | 65% | |
| Protein | 3.19g | 29% | |
| Vitamin C | 2mg | 15% | |
| Iron | 1.2mg | 29% | |
| Calcium | 24.2mg | 11% | |
* 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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