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Ингредиенты
- 1 c. dry lentils
- 2 Tbsp. extra virgin olive oil
- 1 x onion minced
- 1 x red bell pepper minced
- 1 tsp fennel seed
- 1/2 tsp grnd cumin
- 1/4 tsp freshly-grnd red pepper
- 4 c. water
- 1/2 tsp salt
- 1 Tbsp. lemon juice
- 1/2 c. plain low-fat yogurt
- 2 Tbsp. minced fresh parsley
Инструкции
- Rinse lentils, discarding any debris or possibly blemished lentils; drain.
- Heat oil in large saucepan over medium-high heat till warm. Add in onion and bell pepper; cook and stir 5 min or possibly till tender. Add in fennel seed, cumin and grnd red pepper; cook and stir 1 minute.
- Add in water and lentils. Bring to a boil. Reduce heat to low. Cover and simmer 20 min. Stir in salt. Simmer 5 - 10 min or possibly till lentils are tender. Stir in lemon juice.
- To serve, ladle soup into individual bowls and top with yogurt; sprinkle with parsley.
- This recipe yields 4 servings.
- Tip: For a special touch, top each serving with yellow bell pepper strips.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 378g | |
| Recipe makes 4 servings | |
| Calories 270 | |
| Calories from Fat 75 | 28% |
| Total Fat 8.5g | 11% |
| Saturated Fat 1.68g | 7% |
| Trans Fat 0.0g | |
| Cholesterol 4mg | 1% |
| Sodium 321mg | 13% |
| Potassium 621mg | 18% |
| Total Carbs 34.87g | 9% |
| Dietary Fiber 15.9g | 53% |
| Sugars 4.59g | 3% |
| Protein 14.15g | 23% |
