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It is heart friendly and contains a good amount of fiber, antioxidants, folate, magnesium and other nutrients. Its cholesterol and saturated fat free and helps prevent constipation. Diabetics can have this soup as one serving of carbohydrates.

Ingredients

  • 6 cups water
  • 1 cup red lentils
  • 2 onions, chopped
  • 1 cup tomatoes, diced
  • 2 cloves garlic, minced
  • 1 teaspoon fresh ginger, grated
  • 1/2 cup carrots, diced
  • 1/2 cup celery, chopped
  • 1 teaspoon cinnamon, ground
  • 1/2 teaspoon cloves
  • 2 teaspoons cardamom, ground
  • 1 teaspoon cumin, ground
  • 1 tablespoon corn oil or olive oil
  • 1 teaspoon salt
  • Pepper to taste

Preparation

  • In a large pot sauté the onions, garlic, and ginger in the oil for 5 minutes
  • Add the water, lentils, diced tomatoes, carrots, celery, clove, cinnamon, cardamom and cumin - Bring to a boil for five minutes then simmer for one hour until the lentils get soft
  • Puree half the soup in a blender and return it to the pot and stir
  • Garnish with chopped parsley on top
  • Serve it with lemon, pitta bread, tomato and cucumber slices
Preparation Time: less than 45 minutes
Cooking Time: 65-70 minutes
Serves: 6
Calories per serving: 100
Fat per serving: 2.5 grams