Spicy Tomato and Lentil Soup Recipe

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Ingredients:

Serving

1 onion, finely chopped
1 tbsp olive oil
1 chile pepper, chopped
1 cup red lentils
1 (14.5 oz) can peeled and diced tomatoes
1 cup water
salt and pepper to taste
1/2 tsp ground cumin
1 tsp dried basil
1/4 cup sour cream, for topping (optional)
2 sprigs fresh basil leaves for garnish (optional)

Directions:

Heat the olive oil in a large saucepan or Dutch oven. Lightly brown the onions in the oil. Add the tomatoes, chili pepper, lentils, cumin and basil to the pan along with the water. Bring to a boil, then reduce heat to medium-low and simmer for about 20 minutes, or until the lentils are tender.
When the lentils have softened, use a stick blender to puree the soup. Season to taste with salt and pepper. For a special touch, put sour cream in a squirt bottle, and squeeze a spiral onto the top of each bowl of soup, and garnish with a sprig of fresh basil.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	234.35 Kcal (981 kJ)
Calories from fat	50.72 Kcal
		% Daily Value*
Total Fat	5.64g	9%
Cholesterol	5.03mg	2%
Sodium	16.42mg	1%
Potassium	558.19mg	12%
Total Carbs	32.86g	11%
Sugars	2.33g	9%
Dietary Fiber	15.64g	63%
Protein	13.51g	27%
Vitamin C	5.1mg	8%
Iron	4.2mg	23%
Calcium	67mg	7%

Amount Per 100 g
Calories	145.99 Kcal (611 kJ)
Calories from fat	31.6 Kcal
		% Daily Value*
Total Fat	3.51g	9%
Cholesterol	3.13mg	2%
Sodium	10.23mg	1%
Potassium	347.73mg	12%
Total Carbs	20.47g	11%
Sugars	1.45g	9%
Dietary Fiber	9.74g	63%
Protein	8.42g	27%
Vitamin C	3.2mg	8%
Iron	2.6mg	23%
Calcium	41.7mg	7%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

Weightwatchers Points

4.4

Points
5

PointsPlus

Good Points

saturated fat free,
very low sodium,
low cholesterol,
high fiber

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