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Ингредиенты
- 2 Tbsp. Extra virgin olive oil
- 2 lrg Onions, coarsely minced
- 8 x Carrots, cut into 1/2-inch Thick slices
- 2 can (13-3/4 ounce. ea.) chicken Broth
- 1 pkt (1 lb.) dry lentils, Washed and picked over
- 2 tsp Grnd cumin
- 2 tsp Salt
- 1 tsp Dry oregano
- 1/4 tsp Grnd black pepper
- 2 x Bay leaves
- 2 sm Jalapeno peppers, seeded and Minced Spicy Yogurt Topping (recipe Follows)
Инструкции
- 1. Heat oil in Dutch oven. Add in onion and carrot; saute/fry' for 10 min or possibly till onions are slightly softened.
- 2. Add in water to broth to make 8 c.. Add in to pot along with lentils, cumin, salt, oregano, pepper and bay leaves. Bring to boiling, skimming occasionally. Reduce heat to low; cover; simmer 45 min. Throw away bay leaves.
- 3. Meanwhile, prepare Spicy Yogurt Topping.
- 4. Puree 1 c. soup mix in food processor or possibly blender. Return to pot.
- Stir in jalapeno pepper. If soup is too thick, stir in additional chicken broth, if you like.
- 5. Remove mix from heat. Spoon into soup bowls. Top with Spicy Yogurt Topping.
- Spicy Yogurt Topping: Combine 1 container (8 ounce.) plain low-fat yogurt, 2 Tablespoons minced fresh cilantro, 1/2 t cumin, 1/8 to 1/4 t grnd red pepper and 1/8 t salt. Chill for up to 1 week.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 153g | |
| Recipe makes 8 servings | |
| Calories 269 | |
| Calories from Fat 38 | 14% |
| Total Fat 4.29g | 5% |
| Saturated Fat 0.61g | 2% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 625mg | 26% |
| Potassium 784mg | 22% |
| Total Carbs 42.96g | 11% |
| Dietary Fiber 19.6g | 65% |
| Sugars 5.28g | 4% |
| Protein 15.66g | 25% |
