Tomato Split-Pea Lentil Soup with Carrot and Cumin
- spicy from the cumin.
- sweet from the carrot.
- smooth from the tomatoes.
- crunchy from the onion and lentils.
It’s also rich, filling (great for winter’s cold days), and very easy to make: only five main ingredients and a minimum of chopping.
Makes 6 1-cup servings
General cooking tip: Before sautéing onions and/or spices, mix together 2 tbsp. chicken broth powder and ½ cup of water. Use this mixture to sauté the ingredients, adding more water if pan goes dry. Why? First, by not frying in oil, you cut down, often significantly, on the dish’s calorie count. Secondly, the thickened broth gives more flavour to the onions.
- 2 tbsp. chicken broth powder + ½ cup of water
- 1 onion, chopped
- 1 28 oz. can diced tomatoes + 1 cup of water
- 4 oz. (¾ cup) of dry split-pea lentils (I used the orange/red variety.)
- 1 medium carrot, grated
- 1 tsp. cumin
- Salt, to taste
- Mix chicken broth powder and water together.
- In a large saucepan, sauté the onions in the broth mixture until translucent. If pan gets too dry, add small increments of water.
- Add tomatoes, water, split-pea lentils, carrot and cumin and mix.
- Bring mixture to a boil, then simmer covered for 30-40 minutes or until lentils are the consistency you like.
- Add salt, to taste.
For Weight Watchers: A 1-cup serving is 1.5 points on the PointsPlus plan.
(Adapted from “TLC Soup” at the Good Food, Great Fun, and Gluten-Free blog.)