LENTIL, HEARTY LENTIL SOUP
The Sonoma Diet by Connie Guttersen
Prep: 30 Minutes
Cook: 30 Minutes
Makes: 6 Servings
Ingredients
• 1 medium onion, chopped
• 1 medium carrot, chopped
• 3 cloves garlic, minced (1 1/2 teaspoons minced)
• 2 tablespoons extra-virgin olive oil
• 8 cups reduced-sodium chicken broth
• 1 1/2 cups brown or French lentils, rinsed and drained
• 1 medium tomato, seeded and chopped
• 3 tablespoons chopped fresh flat-leaf parsley
• 1 tablespoon lemon juice
• 1/2 teaspoon cumin seeds, toasted and ground,* or 1/2 teaspoon ground cumin
• 1/2 teaspoon fennel seeds, toasted and ground,* or 1/2 teaspoon fennel seeds, finely crushed
• Kosher salt (optional)
• Freshly ground black pepper (optional)
Directions
1. In a 6- to 8-quart Dutch oven cook onion, carrot, and garlic in hot oil about 10 minutes or until tender.
2. Add broth and lentils to onion mixture. Bring to boiling; reduce heat. Cover and simmer about 30 minutes or until lentils are tender.
3. Stir in tomato, parsley, lemon juice, cumin, and fennel seeds. If desired, season to taste with kosher salt and pepper. Ladle into bowls.
*Note: To toast seeds, heat a small skillet over medium heat. Add seeds. Cook about 2 minutes or until toasted and aromatic, shaking skillet frequently. Place toasted seeds in a spice grinder and process until finely ground.
Nutrition Facts per serving: 240 cal., 5 g total fat (1 g sat. fat), 0 mg chol., 775 mg sodium, 33 g carbo., 16 g fiber, 17 g pro.
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