W. Sonoma Indian Red Lentil Soup Recipe

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Ingredients:

Serving

1 1/2 cups red lentils
3 tbsp unsalted butter
1 large yellow onion, chopped
2 tbsp ground coriander
2 tsp ground cumin
2 tsp peeled and grated fresh ginger
1/2 tsp ground turmeric
1 pinch cayenne pepper
6 cups water or 6 cups vegetable stock
1 1/2 cups peeled seeded and diced tomatoes (fresh or canned )
2 tbsp lemon juice (to taste)
salt & fresh ground pepper
3 tbsp chopped fresh mint

Directions:

Pick over the red lentils and discard any misshapen lentils or stones.
Rinse lentils and drain.
In a saucepan over medium heat, melt the butter.
Add the onion and saute, stirring occasionally, until tender and translucent (8 to 10 minutes).
Add the coriander, cumin, ginger, turmeric, and cayenne and stir to mix well.
Reduce the heat to low and cook, stirring occasionally, to release the flavors of the spices (2 to 3 minutes).
Add the lentils and then gradually add the water or stock, stirring constantly.
Bring to a boil over high heat, reduce the heat to low, cover partially, and simmer until the lentils are very soft (30 to 40 minutes).
Remove from the heat and let cool slightly.
Working in batches, puree the soup in a blender or food processor.
Return the soup to a clean saucepan and place over medium heat.
Stir in the tomatoes and lemon juice and cook until heated through.
Season with salt and black pepper.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	263.16 Kcal (1102 kJ)
Calories from fat	76.17 Kcal
		% Daily Value*
Total Fat	8.46g	13%
Cholesterol	15.27mg	5%
Sodium	17.35mg	1%
Potassium	667.73mg	14%
Total Carbs	33.74g	11%
Sugars	2.31g	9%
Dietary Fiber	16.56g	66%
Protein	13.4g	27%
Vitamin C	15.3mg	25%
Vitamin A	0.4mg	15%
Iron	49mg	272%
Calcium	89.3mg	9%

Amount Per 100 g
Calories	72.63 Kcal (304 kJ)
Calories from fat	21.02 Kcal
		% Daily Value*
Total Fat	2.34g	13%
Cholesterol	4.21mg	5%
Sodium	4.79mg	1%
Potassium	184.27mg	14%
Total Carbs	9.31g	11%
Sugars	0.64g	9%
Dietary Fiber	4.57g	66%
Protein	3.7g	27%
Vitamin C	4.2mg	25%
Vitamin A	0.1mg	15%
Iron	13.5mg	272%
Calcium	24.6mg	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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