Middle Eastern Lentil Soup

Cumin and low-fat yogurt lend this soup a wonderful Middle Eastern flavor, but the lentils are the real star. They're packed with fiber and protein, as well as calcium, iron and phosphorous.

Ingredients:

• 1 cup dried lentils
• 2 tablespoons olive oil
• 1 onion, chopped
• 1 medium red bell pepper, chopped
• 1 teaspoon fennel seeds
• ½ teaspoon ground cumin
• ¼ teaspoon ground red pepper
• 4 cups water
• ½ teaspoon salt
• 1 tablespoon lemon juice
• ½ cup plain low-fat yogurt
• 2 tablespoons chopped fresh parsley

Directions:

1. Rinse lentils, discarding any debris or blemished lentils; drain.
2. Heat olive oil in large saucepan over medium-high heat until hot. Add onion and red bell pepper; cook and stir 5 minutes or until tender. Add fennel seeds, cumin and ground red pepper; cook and stir 1 minute.
3. Add water and lentils. Bring to a boil. Reduce heat to low. Cover and simmer 20 minutes. Stir in salt. Simmer 5 to 10 minutes or until lentils are tender. Stir in lemon juice.
4. To serve, ladle soup into individual bowls and top with low-fat yogurt; sprinkle with parsley. Makes 4 servings.

Nutrition per Serving:

(Serving size = 1 cup soup)

• Calories = 266
• Total fat = 8 g
• Saturated fat = 1 g
• Cholesterol = 2 mg
• Carbohydrate = 35 g
• Protein = 16 g
• Fiber = 16 g
• Sodium = 320 mg

Dietary Exchanges:

• Starch = 2
• Fat = 1
• Meat = 1
• Vegetable = 1

Source: www.diabeticcooking.com