Chunky Red Dal Soup

Source: Cooking Light, J/F 2007.

1 1/2 teaspoons olive oil
1/2 cup chopped onion
1 teaspoon minced garlic
1 1/2 teaspoons minced peeled fresh ginger
3/4 teaspoon Spanish smoked paprika
1/2 teaspoon salt
1/4 teaspoon ground cumin
1/8 teaspoon freshly ground black pepper
3 cups water
1 cup dried red lentils, rinsed and drained
1 cup canned chickpeas, rinsed and drained (I used the whole can)
1 (14.5-ounce) can diced tomatoes, undrained
1 teaspoon harissa (I used Thai chili garlic paste)

Heat oil in a large saucepan over medium heat. Add onion and garlic; cook 6 minutes or until tender, stirring frequently. Stir in the ginger, paprika, salt, cumin and pepper; cook 1 minute. Add 3 cups water, lentils, chickpeas, and tomatoes; bring to a boil.

Cover, reduce heat, and simmer for 30 minutes or until the lentils are tender, stirring occasionally. Stir in lemon juice and harissa. Garnish with chopped fresh cilantro, if desired.

Yield: 5 servings (serving size: 1 cup)

Calories 224 (8% from fat); Fat 2g (sat 0.3g, mono 1.1g, poly 0.4g); Protein 12.9g; Carb 38.9g; Fiber 5.8g; Chol 0mg; Iron 2.1mg; Sodium 496mg; Calc 54mg.

I talked about this recipe HERE.