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Ingredients
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1 tablespoon sunflower oil
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½ cup sliced carrots
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½ cup diced tomato
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⅓ cup sliced yellow onion
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2 tablespoons sliced garlic
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2 tablespoons tomato paste
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1 ½ teaspoons ground cumin
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1 ½ teaspoons salt
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½ teaspoon ground pepper
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2 ½ cups yellow or red lentils
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9 cups water
Directions
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Heat oil in a large pot over medium heat. Add carrots, tomato, onion and garlic; cook, stirring occasionally, until the tomato has broken down and is starting to stick to the bottom of the pan, 4 to 5 minutes. Stir in tomato paste, cumin, salt and pepper; cook, stirring frequently, until the tomato paste is browned, 1 to 2 minutes. Add lentils and water; bring to a boil over high heat. Reduce heat to maintain a simmer and cook, stirring occasionally, until the lentils are soft and the soup is thickened, about 25 minutes.
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Puree the soup using an immersion blender or in batches in a regular blender until smooth (use caution when blending hot liquids).
To make ahead
Refrigerate for up to 3 days or freeze for up to 3 months.
Nutrition Facts (per serving)
245 | Calories |
3g | Fat |
41g | Carbs |
15g | Protein |
Nutrition Facts | |
---|---|
Servings Per Recipe 8 | |
Serving Size about 1 cup | |
Calories 245 | |
% Daily Value * | |
Total Carbohydrate 41g | 15% |
Dietary Fiber 7g | 26% |
Total Sugars 1g | |
Protein 15g | 30% |
Total Fat 3g | 4% |
Saturated Fat 0g | 2% |
Vitamin A 1466IU | 29% |
Vitamin C 5mg | 5% |
Folate 127mcg | 32% |
Sodium 487mg | 21% |
Calcium 50mg | 4% |
Iron 5mg | 27% |
Magnesium 43mg | 10% |
Potassium 513mg | 11% |
Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.
* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.