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Curry-Laced Tomato-Lentil Broth

 

12

Yield

6

servings

Prep

15

min

Cook

50

min

Ready

70

min

Low in Saturated Fat, Low Cholesterol, Cholesterol-Free, Trans-fat Free, High Fiber
 

Ingredients

1 cup lentils, red (masoor dal)
4 cups water
¼ teaspoon turmeric
*
2 cups tomatoes, canned
crushed
1 ½ teaspoons cumin
2 teaspoons coriander
ground
½ teaspoon cayenne pepper
*
1 teaspoon onions
minced
1 teaspoon garlic
minced
1 x salt
to taste
*
1 tablespoon lemon juice
1 tablespoon vegetable oil
1 teaspoon mustard seeds, black
2 tablespoons coriander
chopped fresh

Directions

Wash lentils thoroughly.

Place in a pot with 3 cups water and turmeric.

Cook, partially covered, until very tender, about 30 minutes.

Combine lentils and 1 cup water in a deep pot.

Whisk to crush some of the lentils.

Add the tomatoes, cumin, ground coriander, cayenne, onion, garlic and salt and bring to a boil.

Lower heat and cook, partially covered, 10 minutes.

Add lemon juice.

Heat oil in a small skillet until hot.

Add mustard seeds and cover so the seeds do not fly out of the pan.

When they stop spattering, mix into soup.

Stir in fresh coriander.

 

* not incl. in nutrient facts

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Comments

Nutrition Facts

Serving Size 418g (14.7 oz)
Amount per Serving
Calories 23318% of calories from fat
 % Daily Value *
Total Fat 5g 7%
Saturated Fat 1g 3%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 187mg 8%
Total Carbohydrate 12g 12%
Dietary Fiber 17g 70%
Sugars g
Protein 28g
Vitamin A 4% Vitamin C 27%
Calcium 11% Iron 33%
* based on a 2,000 calorie diet How is this calculated?

 

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