Middle Eastern Lentil Soup

Recipe Ingredients

1 cup	237ml	Dried lentils
2 tablespoons	30ml	Olive oil
1		Onion - chopped
1		Red bell pepper - chopped
1 teaspoon	5ml	Fennel seed
1/2 teaspoon	2.5ml	Ground cumin
1/4 teaspoon	1.3ml	Freshly-ground red pepper
4 cups	948ml	Water
1/2 teaspoon	2.5ml	Salt
1 tablespoon	15ml	Lemon juice
1/2 cup	118ml	Plain low-fat yogurt
2 tablespoons	30ml	Chopped fresh parsley

Recipe Instructions

Rinse lentils, discarding any debris or blemished lentils; drain.

Heat oil in large saucepan over medium-high heat until hot. Add onion and bell pepper; cook and stir 5 minutes or until tender. Add fennel seed, cumin and ground red pepper; cook and stir 1 minute.

Add water and lentils. Bring to a boil. Reduce heat to low. Cover and simmer 20 minutes. Stir in salt. Simmer 5 to 10 minutes or until lentils are tender. Stir in lemon juice.

To serve, ladle soup into individual bowls and top with yogurt; sprinkle with parsley.

This recipe yields 4 servings.

Exchanges Per Serving: 2 Starch, 1 Meat, 1 1/2 Fat.

Nutrition Facts: Calories 265; Calories from Fat 26%; Total Fat 8g; Protein 16g; Carbohydrates 35g; Cholesterol 2mg; Sodium 319mg; Dietary Fiber 16g.

Tip: For a special touch, top each serving with yellow bell pepper strips.

Source:
Diabetic Cooking at http://www.diabeticcooking.com

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