no-fotu: red lentil soup

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Red Lentil Soup

 

Recipe By :Sharon Sassaman Claessens

Serving Size : 4 Preparation Time :0:00

Categories : Chowders & Soups New Import

 

Amount Measure Ingredient -- Preparation Method

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2 teaspoons olive oil

1 large onion -- chopped

1 cup diced carrots

2 garlic cloves -- minced

1/4 teaspoon ground coriander

1/4 teaspoon salt

1/3 cup red lentils

1/4 cup quick-cooking barley

4 cups defatted low-sodium vegetable broth

1 tablespoon minced fresh parsley -- for garnish

 

Heat the oil in a large saucepan over medium-high heat. Add the onion and cook,

stirring frequently, until tender, about 4 to 5 minutes. Add carrots, garlic,

coriander and salt and cook, stirring, 1 minute.

 

Stir in lentils and barley until combined. Add broth and bring to a boil. Reduce

heat, cover and simmer 15 or 20 minutes, or until ingredients are tender.

 

Place soup, one half at a time, in a blender or food processor and process until

smooth. Reheat if necessary Pour soup into individual bowls and garnish with

parsley.

 

Makes 4 servings.

 

TIP - A slowly simmered split pea soup is wonderful, but when you can't take the

time, try red lentils. They cook quickly, and teamed with quick barley, are

protein-rich, besides! Soups based on complementary proteins, like beans and

barley or lentils and rice, can take center stage for any meal. Serve with

whole-grain crackers, biscuits or bread and a fresh salad.

 

Source:

" No-Tofu Vegetarian Cookbook (1997 Claessens) "

S(Archive):

" MC (kitpath) on 04-30-2003 "

Copyright:

" 1997 ISBN: 155788269X "

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Per Serving (excluding unknown items): 162 Calories; 4g Fat (20.3% calories from

fat); 7g Protein; 27g Carbohydrate; 8g Dietary Fiber; 0mg Cholesterol; 1149mg

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

 

NOTES : Carrots help give this soup its wonderful, delicate color. A touch of

minced parsley is the only garnish needed.

 

Nutr. Assoc. : 0 0 0 0 0 0 0 2151 0 0