SPICY LENTIL SOUP

Red lentils form the basis of this spicy vegetarian soup.

Yield: Serves 6.

SPICY LENTIL SOUP

Ingredients

  • 1 tbsp oil
  • 1 cup chopped onion
  • 3/4 cup diced green bell pepper
  • 3/4 cup diced red bell pepper
  • 4 cloves garlic, finely chopped
  • 6 cups water
  • 1 can (14 oz / 398 mL) diced tomatoes
  • 2 cups red lentils, rinsed and drained
  • 2 tbsp red wine vinegar
  • 1 1/2 tsp cumin
  • 1 1/2 tsp salt
  • 1 tsp paprika
  • 1/4 tsp red pepper flakes

Directions

  1. Heat oil in a Dutch oven over medium heat.
  2. Add onion, bell peppers and garlic; cook for 2 minutes.
  3. Add remaining ingredients (water through red pepper flakes).
  4. Bring to a boil. Reduce heat and simmer, partially covered, stirring occasionally, until lentils are tender, about 25 minutes.
Nutritional analysis per serving:

490 calories, 23 g fat, 56.7 g protein, 8.6 g carbohydrate, 2 g fibre, 920 mg sodium