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.


  • 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


  • 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