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Ingredients
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Amt.
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Measure
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Ingredient
| | | | 1 | large | Onion, chopped | 2 | cloves | garlic minced | 4 | cups | chicken broth, fat free, Health Valley | 1 | cup | tomato sauce - 8 oz can | 3/4 | cup | red lentils (dry) | 1/2 | cup slices | Carrots, baby | 2 1/2 | packages (12 oz) | Squash, winter, butternut, frozen, unprepared | 1 | tablespoon | Spices, ground cumin | 1/8 | teaspoon | cayenne pepper |
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Steps
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Sequence
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Step
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| | 1 | Red Lentil Soup
Heat 2 tablespoons olive oil in a medium pot over medium heat. Add 1 large onion and 2 garlic cloves, both peeled and finely chopped; cook, stirring occasionally until soft, about 5 minutes. Add 1 32-ounce carton of vegetable or reduced-fat chicken broth, 1 8-ounce can of tomato sauce, 3/4 cup dried red lentils, 1 peeled and chopped carrot, 1 10-ounce packet of frozen squash, 1 tablespoon cumin, and 1/8 teaspoon cayenne pepper. Increase heat to bring to a boil, then reduce to medium-low.
Cover and simmer until lentils are soft, about 25 minutes. Stir in lemon juice from 1/2 lemon, and season with salt and pepper. Serve as is, or puree in the pot with a immersion blender if you prefer a smooth consistency, adding water if the soup is too thick. Garnish each bowl with a tablespoon each of non-fat yogurt and chopped fresh cilantro. |
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