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Lively Lentil Soup With Saffron Yogurt

Recipe #301854 | 40 min | 10 min prep | SERVES 7 (Change Servings)

RECIPE BY: californitexan

Modified from something I found on the web. Leave off the yogurt for a vegan version. Substitutions: Use any dark, leafy green in place of kale. Black beluga lentils in place of green French

Posted on: May 2, 2008

Ingredients

  • cups French lentils, picked over and rinsed
  • tablespoon extra virgin olive oil
  • large onion, chopped
  • teaspoon sea salt
  • 1 (28 ounce) can crushed tomatoes
  • cups water
  • cups kale, rinsed, deveined, finely chopped
  • pinch saffron (30-40 threads)
  • tablespoon boiling water
  • teaspoon salt
  • 1/2 cup plain fat-free yogurt
  • Directions

    1. 1
      Bring 6 cups of water to a boil in a large saucepan, add the lentils, and cook for about 20 minutes, or until tender. Drain and set aside.
    2. 2
      While the lentils are cooking, make the saffron yogurt by combining the saffron threads and boiling water in a tiny cup. Let the saffron steep for a few minutes. Now stir the saffron along with the liquid into the yogurt. Mix in the salt and set aside.
    3. 3
      Heat the oil in a heavy soup pot over medium heat, then add the onion and salt and saute until tender. Stir in the tomatoes, lentils, and water and continue cooking for a few more minutes, letting the soup come back up to a simmer. Stir in the chopped greens, and wait another minute. Taste and adjust the seasoning if need be.
    4. 4
      Ladle into bowls, and serve with a dollop of the saffron yogurt.
    5. 5
      Leave off the yogurt and add a swirl of good olive oil for a vegan version.

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    Nutrition Facts

    Serving Size 1 (289g)

    Recipe makes 7 servings

    The following items or measurements are not included below:

    1 teaspoon sea salt

    1/2 cup plain fat-free yogurt

    Calories 268
    Calories from Fat 31 (11%)
    Amount Per Serving %DV
    Total Fat 3.5g 5%
    Saturated Fat 0.6g 2%
    Monounsaturated Fat 1.7g
    Polyunsaturated Fat 1.0g
    Trans Fat 0.0g
    Cholesterol 0mg 0%
    Sodium 939mg 39%
    Potassium 802mg 22%
    Total Carbohydrate 45.9g 15%
    Dietary Fiber 8.4g 33%
    Sugars 6.4g
    Protein 16.7g 33%
    Vitamin A 4637mcg 92%
    Vitamin B6 0.5mg 23%
    Vitamin B12 0.1mcg 1%
    Vitamin C 53mg 89%
    Vitamin E 0mcg 1%
    Calcium 131mg 13%
    Iron 5mg 29%

    detailed view...

    how is this calculated?

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