ww - indian tomato lentil soup

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Indian Tomato Lentil Soup

 

Recipe By :Versatile Vegetarian by Weight Watchers

Serving Size : 4 Preparation Time :0:00

Categories : Versatile Vegetarian

 

Amount Measure Ingredient -- Preparation Method

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1 tablespoon olive oil

1 onion -- chopped

2 tablespoons grated gingerroot

4 garlic cloves -- minced

1 teaspoon ground cumin

1/2 teaspoon ground coriander

14 ounces no-salt added whole tomatoes -- crushed

OR one can, approx. wt.

1 cup dried lentils -- picked over

rinsed and drained

1/2 teaspoon salt

2 teaspoons fresh lemon juice

1/4 cup chopped fresh cilantro

 

In a medium saucepan, heat the oil. Add the onion; cook, stirring as needed,

until softened, about 5 minutes. Add the ginger, garlic, cumin and coriander;

cook, stirring, 1 minute.

 

Stir in the tomatoes, lentils, salt and 4 cups water; bring to a boil. Reduce

the heat and simmer until the lentils are soft, 35-45 minutes. Transfer 2 cups

of the lentil mixture to a blender or food processor and puree. Return the

mixture to the saucepan and simmer until heated through, about 5 minutes. Serve,

drizzled with the lemon juice and sprinkled with the cilantro.

 

SERVING PROVIDES: 1 Fruit/Vegetable, 2 Protein/Milks, 1 Fat.

 

PER SERVING: 236 Calories, 4 g Total Fat, 1 g Saturated Fat, 0 mg Cholesterol,

314 mg Sodium, 37 g Total Carbohydrate, 17 g Dietary Fiber, 15 g Protein, 75 mg

Calcium .

 

>Recipe from Weight Watchers Versatile Vegetarian

 

>MasterCook recipe edited for you by Pat Hanneman (Kitpath) 98Feb

 

Notes: Ww says: " To transform this fragrant soup into a full meal, add some

Perfect Brown Rice when you return the pureed lentils to the mixture. "

 

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Per Serving (excluding unknown items): 212 Calories; 4g Fat (16.6% calories from

fat); 14g Protein; 32g Carbohydrate; 15g Dietary Fiber; 0mg Cholesterol; 274mg

Sodium. Exchanges: 2 Grain(Starch); 1 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2

Fat.

 

 

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0

 

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