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vegan: lemony egyptian lentil soup with chile pepper

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* Exported from MasterCook *

 

Egyptian Style Lentil Soup

 

Recipe By :Mediterranean Vegan Kitchen by Donna Klein

Serving Size : 6 Preparation Time :0:00

Categories : Soups

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

4 ounces thinly sliced red onion -- separated into rings

4 tablespoons extra virgin olive oil -- divided

12 ounces yellow onions -- coarsely chopped

5 ounces carrots -- coarsely chopped

2 ounces celery -- coarsely chopped

2 large cloves garlic -- finely chopped

1 1/2 teaspoons cumin seed

1 teaspoon fennel seed

4 cups low sodium vegetable broth

4 cups water

1 1/2 cups lentils -- rinsed

1 small dried hot red chile pepper (optional) -- left whole

or cayenne pepper to taste

salt and black pepper

2 tablespoons fresh lemon juice -- or to taste

lemon wedges -- for accompaniment

 

1. Preheat oven to 425F. Place red onion in a pie pan and toss with half the

oil. Cover the pan tightly with foil and bake for 15 minutes or until softened

and fragrant. Remove from the oven and let stand, covered, until ready to use.

 

2. Meanwhile, in a large stockpot, heat the remaining oil over medium-low heat.

Add the yellow onions, Carrots, celery, garlic, cumin and fennel seeds and cook,

stirring occasionally, until the vegetables are tender, about 15 minutes. Add

the broth, water, lentils and chile if using; season lightly with salt and

pepper. Bring to a boil over medium-high heat. Immediately reduce the heat,

partially cover, and simmer gently for 30 minutes, stirring occasionally.

Uncover and simmer for 15 more minutes, stirring occasionally, or until the

lentils are very tender and the broth is slightly thickened.

 

3. Remove and discard the chile, if used. Stir in the reserved red onion with

oil and the lemon juice. Season with additional salt and pepper as necessary.

Serve hot, passing the lemon wedges separately.

 

ADVANCE PREPARATION: This soup can be held, covered, over very low heat for one

hour before serving but will grower thicker, so you will need to add additional

broth or water. The soup can be stored, covered, in the refrigerator for up to

two days. Reheat over low heat.

 

PER SERVING: 320 cals, 22g protein, 10g fat, 39g carbohydrate, 19g fiber.

 

- - - - - - - - - - - - - - - - - - -

 

Per Serving (excluding unknown items): 320 Calories; 10g Fat (26.5% calories

from fat); 22g Protein; 39g Carbohydrate; 19g Dietary Fiber; 0mg Cholesterol;

373mg Sodium. Exchanges: 2 Grain(Starch); 2 Lean Meat; 1 1/2 Vegetable; 0

Fruit; 2 Fat.

 

NOTES : " This is my all-time favorite lentil soup. A source of nourishment in

Egypt since the beginning of history. It has just recently become part of my

culinary repertoire -- after one mouthful. It's sure to become part of yours. " -

Donna Klein

 

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

 

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Kitpath's Riverside, Recipes and Things Mastercook

Health-e-Cookbooks: http://home.earthlink.net/~kitpath/

UpDated 12/11/01: http://home.earthlink.net/~kitpath/links/LibTV.htm

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