Sunday, January 16, 2011

Savory Sunday - Lentil Soup with Spicy Yogurt Topping – Recipe

OK I’m back and I’m hungry! LOL! So it’s time to start something different this year.  Every Sunday I’m going to post one of my tested recipes for everyone to enjoy.  The name of this post will be Savory Sundays! 

This Sunday a vegetarian dish of a delicious Lentil Soup with Spicy Yogurt Topping will be featured.  It was found in a magazine (maybe Family Circle or Woman’s Day) and it’s easy enough to make.
This soup I usually make and then freeze in zip loc bags for easy dinners later.  Since I’m a working woman I find these recipes to be perfect for a quick dinner after working late and fighting traffic. 

So here we go!

Lentil Soup with Spicy Yogurt Topping
Makes 4 servings plus another 4 servings for second meal at 60 cents each serving
Prep: 15 minutes
Cook: 1 hour

  • 2 tablespoons olive oil
  • 2 large onions, coarsely chopped (2 cups)
  • 8 carrots, cut into 1/2 inch-thick slices
  • 2 cans (13 3/4 ounces each) chicken broth
  • 1 package (1 pound) dried lentils, washed and picked over (2 1/2 cups)
  • 2 teaspoons ground cumin
  • 2 teaspoons salt
  • 1 teaspoon dried oregano
  • 1/4 teaspoon ground black pepper
  • 2 bay leaves
  • 2 small jalapeno peppers, seeded and chopped

IMG_0195Spicy Yogurt Topping (recipe follows)

1.  Heat oil in Dutch oven.  Add onion and carrot; sauté for 10 minutes or until onions are slightly softened.


2.  Add water to broth to make 8 cups.  Add to pot along with lentils, cumin, salt, oregano, pepper and bay leaves.  Bring to boiling, skimming occasionally.  Reduce heat to low; cover; simmer 45 minutes. Discard bay leaves.


3. Puree 1 cup soup mixture in food processor or blender.  Return to pot.  Stir in jalapeno pepper.  If soup is too thick, stir in additional chicken broth if desired


4. Remove mixture from heat.  To freeze for 4 servings;  Remove half of soup from pot; cool slightly.  Spoon into freezer proof container; seal; label; freeze.

5. To serve 4 immediately: Spoon remaining half into soup bowls. Top with half of the Spicy Yogurt Topping.

6.  To prepare frozen soup for 4: Thaw overnight in refrigerator. Reheat. Garnish with remaining topping.
Spicy Yogurt Topping: Combine 1 container (8 ounces) plain low-fat yogurt, 2 tablespoons chopped fresh cilantro, 1/2 teaspoon cumin, 1/8 to 1/4 teaspoon ground red pepper and 1/8 teaspoon salt. This makes enough for 8 servings. Refrigerate for up to 1 week.

Nutrient Value Per Servings:
288 calories
17g protein
6 g fat
43 g carbohydrate,
1030 mg sodium
4 mg cholesterol
Exchanges: 1 1/2 starch/bread, 3/4 meat, 1/5 milk, 1 1/2 vegetable, 3/4 fat

Enjoy and Be Encouraged!

1 comment:

  1. I love a new recipe, so I will have to try. May have to add a little chicken or something to it, but will definitely tell you how mine comes out. Now, I have something to look forward to on Sunday when I get online. Thanks Cuz! Keep this up!!!!!!!!