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Makes 1¼ quarts; 6 (¾-cup) servings
Per Serving: 119 calories, 10 g protein, 14 g carbohydrates, 3 g total fat, 0 g saturated fat, 6 g fiber, 267 mg sodium
A traditional Indian soup, this can be made ahead and will keep well for two days refrigerated. It can also be frozen for up to one month.
1/2 cup dried brown lentils
4 cups fat-free chicken or vegetable broth
1 tablespoon olive oil
1 1/2 teaspoons black or yellow mustard seeds
1 pound plum tomatoes, peeled, seeded and chopped
3 tablespoons finely chopped, peeled fresh ginger
1 clove garlic, minced
1 teaspoon ground coriander
1 teaspoon ground cumin
1 teaspoon ground turmeric
Pinch cinnamon
1/4 cup chopped fresh cilantro, without stems
Salt to taste
Wash lentils and drain well in a sieve.
Add lentils and 1 1/2 cups of the chicken broth to a 2-quart saucepan. Bring to a boil, reduce heat, and simmer lentils over low heat until they are tender, but still retain their shape about 20 minutes.
Meanwhile, heat olive oil in a heavy 4-quart saucepan over medium-high heat until hot but not smoking. Add mustard seeds and cook, stirring, until seeds just begin to pop.
Carefully add tomatoes, ginger, garlic and spices. Simmer until the tomatoes are softened and the spices are fragrant, about 4 minutes.
Add 1 1/2 cups of the broth; bring to a boil. Reduce heat and simmer, stirring occasionally, for about 4 minutes.
Carefully transfer the tomato-ginger mixture to the bowl of a food processor or a blender jar. Process or blend until smooth.
Return to saucepan and add cooked lentils and the remaining 1 cup of chicken broth, stirring to incorporate. Bring soup to a boil, stirring occasionally. Stir in cilantro. Season to taste with salt.
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