Spicy Red Lentil Soup - ONIE Project

Spicy Red Lentil Soup

Posted by ONIE Project on 10/22/2015

Spicy Red Lentil Soup recipe from ONIE

Spicy Red Lentil Soup

Fall is a great time to dust off the old crock pot.  With help from ONIE’s project dietitian, we have a new fall soup recipe, Spicy Red Lentil Soup. This recipe is quick and easy to prepare.  It has a special twist, Moroccan spices. These spices bring a big flavor that will be a family favorite. To create a healthy soup, we used low-sodium chicken broth and no-salt added diced tomatoes. We also added potatoes to make it hearty. 

Ingredients

  • 2 Tbsp. olive oil Vegetarian soup ideas from ONIE
  • 1 large onion
  • 4 medium red potatoes
  • 4 cloves garlic, pressed
  • 2 tsp ground coriander
  • 1 tsp ground cumin
  • 1 tsp ground turmeric
  • ½ tsp paprika
  • ¼ tsp ground cinnamon
  • ½ tsp ground black pepper
  • 4 cups 33% less sodium chicken broth 
  • 2 (14.5 oz) no-salt added tomatoes  
  • 2 cups water
  • 2 cups dried red lentils, washed and rinsed
  • -Pinch of red-pepper flakes
  • -Juice of one lemon

 

Preparation    Vegetarian soup ideas from ONIE

  1. Dice onion. Set aside. (Tip: Dice the onion finely.  This allows the flavor to be spread evenly in each spoonful of soup.)
  2. Press or mince garlic. Set aside.
  3. Combine coriander, cumin, turmeric, paprika, cinnamon, and pepper in small bowl. Set aside.
  4. Chop potatoes.  Set aside. (Tip: Chop potatoes into bite size pieces.  Leave the skin on the potatoes for extra fiber and vitamins including vitamin C, folate, and Vitamin B.)
  5. Heat olive oil in a large saucepan or Dutch oven over medium-high heat.
  6. Add onions and cook for 3 minutes, or until tender.  Stir occasionally.
  7. Add garlic and spice mixture. Cook for 1 minute.
  8. Add broth and tomatoes. Heat to boiling.
  9. Pour mixture into 5- to 6- quart slow-cooker.
  10. Stir in lentils and potatoes.
  11. Cook for 4 to 5 hours on high, or 8 to 10 hours on low.
  12. Stir in pepper flakes and lemon juice. Heat 10 minutes.
  13. Serve.   

Meaty Red Lentil Soup:

To create a meaty version of this soup recipe, simply add chicken.  Prepare by chopping 1lb of boneless chicken breast into ½ inch bite size pieces.  Sauté or brown in saucepan over medium-high heat and add to crock pot with lentils and potatoes.  

Bon Appetite

The ONIE Project Team

ONIE Project

 

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