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Red Lentil Soup with Lemon Yogurt


  • PREP TIME: 10 minutes
  • COOK TIME: 38 minutes
  • SERVINGS: 6
  • LEVEL: Easy
Red Lentil Soup with Lemon Yogurt

A vegetarian favorite—thick, spicy red lentil soup cooled by zesty lemon yogurt.
carbs 16g

Ingredients

  • 2 medium garlic cloves
  • 1 medium onion
  • 3 medium tomatoes
  • 1 red hot chile pepper
  • 2 medium carrots
  • 1 tbsp olive oil
  • 1/2 tsp fresh thyme
  • 1 tsp mustard seed
  • 1/4 cup dried red lentils
  • 5 cups no-salt vegetable broth
  • 4 tbsp plain whole-milk yogurt
  • 2 tbsp fresh lemon juice
  • 1 tsp lemon zest
  • 1 pinch salt
  • 1 pinch black pepper

Directions

  1. Peel and chop garlic and onions.
  2. Dice tomatoes into 1" cubes.
  3. Remove stem, seeds, and membranes from hot pepper. Mince.
  4. Peel and cut carrots into 1" pieces.
  5. In large pan, heat oil over medium. Sauté onion, thyme, and carrots for approximately 3-4 minutes (until vegetables begin to soften).
  6. Add garlic, hot pepper, and mustard seeds. Cook for additional 3-4 minutes.
  7. Stir in tomatoes, lentils, and broth, and bring to boil.
  8. Reduce heat to medium-low, cover, and simmer gently for 40 minutes, until lentils are tender.
  9. Mix together yogurt and half of lemon zest. Set aside.
  10. Add lemon juice to soup and season with salt and pepper to taste.
  11. Ladle soup into warmed serving bowls, and serve with small spoonful of lemon yogurt and remaining lemon zest.

Nutrition Information

Per serving—99 calories; 16g carbohydrates; 4g fiber; 1g saturated fat; 4g protein; 48mg sodium


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