Since discovering red lentils, I have been looking for recipes so I can use these more often. My favorite recipes are those that claim "easy" in the title so this was the perfect find. With the exception of the carrots, these healthy ingredients are all staples.
Although it had chili powder, I needed extra heat and added a few shakes of hot sauce. That did the trick! Plus, the Parmesan cheese added the extra saltiness I needed as well. Most of all, I felt good about eating something so healthy and tasty!
Nutritional information (recipe only, no optional ingredients)
1 Serving provides = 187 calories, 10 grams protein, 5 grams fat, 11 grams fiber, 410 mgs sodium, 0 mg cholesterol
Easy Red Lentil Soup
Recipe, Gretchen Scalpi, RD, CDE
Yield: 6 servings
2 tablespoons olive oil
1 cup chopped carrots
1 cup diced onion
2 tablespoons tomato paste
1 teaspoon ground cumin
1/2 teaspoon chili powder
1 cup red lentils
3 tablespoons brown rice
6 cups water
1 teaspoon coarse salt (or to taste)
Optional: Hot sauce, Parmesan cheese, and/or black pepper
Heat oil in large pot over medium heat. Add onions and carrots, cook until onion is softened, about 5 minutes. Add tomato paste, cumin, chili powder, lentils, rice, and water. Bring to a boil. Reduce heat and simmer for 30 minutes, or until lentils and rice are tender. Season with salt.