A friend of mine, who happens to be a dietician, recently shared this recipe with me. It has become a go-to winter soup for me and my family. I don't know the nutritional value, but it has be low in calories based on the ingredients. Not only does it have to be low in calories but it is inexpensive and easy to make. I usually put the leftovers in the fridge and they make yummy, quick lunches. I'm not sure what the serving size is, so I eat one cup. It is really filling.
2 c. red or brown lentils, rinsed and picked over
8 c. water (maybe more)
2 c. minced onion
2 tsp. ground cumin
2 tsp. dry mustard
2 Tbsp. minced garlic
1 c. minced dried apricots
1 1/2 to 2 tsp. salt (to taste)
3 to 4 Tbsp. balsamic vinegar (or, to taste)
black pepper and cayenne to taste
Optional garnishes: Extra slivers of dried apricot, a drizzle of yogurt, a sprig or two of cilantro or parsley
1. Place the lentils and water in a soup pot or dutch oven and bring to a boil. Cover, lower heat to a simmer, and cook for about 15 minutes. Add the onion, cumin and mustard, and continue to simmer, covered, until the lentils are very soft (about 15 more minutes.) Add small amounts of additional water, if it seems too thick.
2. Add the garlic, apricots, and salt, cover, and let sit for another 15 minutes or so. Stir in the vinegar, black pepper, and cayenne to taste (and correct the salt too, if necessary.) At this point the soup will keep for several days.
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