Egyptian Red Lentil Soup

Not that long ago, I didn’t like soup. I didn’t like canned soup or homemade soup but after I started to learn how to cook I discovered that soups are probably some of the most nutritious, delicious, hearty and EASY meals you could make. Plus, the options are absolutely, positively, endless. When I started to make my own and adapt them to what I wanted, the clouds parted, the sun came out and it’s been a sunny day ever since. Canned soups have waaay too much sodium. Honestly, in ‘almost’ the same amount of time it takes to open the can, throw it in a bowl, microwave it and serve it, you can make a whole pot of delicious, low sodium, almost fat free soup. If it’s convenience you’re after with a can of soup, I highly recommend freezing it. Whip up a batch, divide it into freezable containers and freeze it. Take it for lunch or wherever else you’ll need it! Then you get the convenience and health advantages in a simple microwavable container. We made this soup with some gluten free (Glutino brand white bread) grilled cheese sandwiches and it was amazing. A perfect combination! But you could also make some Baking Powder Biscuits with the soup and be just as satisfied.

5 cups water
1 cup Red Lentils – Dried

2 cup Potatoes – Diced – Skin On
2 medium Onions – Diced
8 cloves Garlic – Peeled – Whole
1 tbsp Vegetable Oil
2 tsp Cumin
1/2 tsp Turmeric
1 tsp Sea Salt
1/3 cup Cilantro – Chopped *Optional
3 tbsp Lemon Juice
Salt & Pepper to taste

– Combine first 5 ingredients in medium stock pot and bring to a low boil.
– When potatoes are soft turn the heat to low and puree with an immersion blender. Alternatively you can carefully transfer the soup to a food processor or blender.
– Heat oil in a small saucepan. Add cumin, turmeric and salt. Stir for 1 minute and scrape into soup. Mix thoroughly and serve!

Serves 6
Weight Watchers points per serving – 3
Calories – 140.2
Fat – 2.7g
Fibre – 12g
Sodium – 392.3mg
Carbohydrates – 35.5g
Protein – 7.2g


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