Tibetan Lentil Soup

1 min read

This simple and satisfying lentil soup never fails to lift the spirits.

MAKES 6 SERVINGS

1 1⁄2 tablespoons canola oil

1 medium onion (about 6 ounces), chopped

1 large carrot (about 3 ounces), peeled and chopped

1 fresh red or green chili pepper, seeded and finely chopped

2 large cloves garlic, finely chopped

1 teaspoon whole cumin seed

4 cups low-sodium vegetable broth

2 cups water

1 1⁄2 cups dried lentils, rinsed and picked over

1 medium boiling potato (about 3 ounces), peeled and chopped

1 teaspoon whole coriander, crushed

1 teaspoon sugar .

1 teaspoon salt

1⁄2 teaspoon ground cumin

1 1⁄2 (14.5-ounce) cans diced tomatoes, undrained (about 3 cups)

1 ⁄4 cup chopped fresh cilantro

1 teaspoon Chinese chili paste

1 tablespoon toasted (dark) sesame oil

In a medium stockpot, heat the oil over medium heat. Add the onion, carrot, chili pepper, garlic, and cumin seed; cook, stirring, until vegetables are softened, about 3 minutes. Add the broth, water, lentils, potato, coriander, sugar, salt, and ground cumin; bring to a boil over high heat. Reduce the heat to between low and medium-low and simmer, covered, 30 minutes, stirring occasionally. Stir in the tomatoes with their liquid, half the cilantro, and the chili paste; simmer, covered, until lentils are tender, about 15 more minutes, stirring occasionally. Stir in the remaining 2 tablespoons of cilantro and the sesame oil. Serve warm.

{PER SERVING} Calories 305 • Protein 23g • Total Fat 7g • Sat Fat 1g • Cholesterol 0mg • Carbohydrate 42g • Dietary Fiber 19g • Sodium 969mg