Non Fat Middle Eastern Greens And Lentil Soup Recipes

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NON-FAT MIDDLE EASTERN GREENS AND LENTIL SOUP

The original recipe comes from Paula Wolfert's Mediterranean Grains and Greens cookbook. I have modified it so that it uses no oil. I have to watch my food budget, so I also use supermarket lentils instead of the imported ones, and bottled lemon juice instead of freshly squeezed. You can, of course, use Spanish pardina or Indian, Egyptian or Ethiopian lentils if you like, as well as freshly squeezed lemon juice. The Tuscan kale is very good with this dish, and you could add arugula, watercress or beet greens to the soup. This is a very light, savory and tasty soup that is much better tasting on the second day.

Provided by Luvkimono

Categories     Spinach

Time 1h

Yield 1 1/2 cups, 8 serving(s)

Number Of Ingredients 9



Non-Fat Middle Eastern Greens and Lentil Soup image

Steps:

  • Wash the lentils and drain them in a colander. Put them into a soup pot with the chopped onion, garlic and salt and two quarts of water or broth, bring to a boil, skim any foam off, and cook for fifteen or twenty minutes.
  • While the lentils are cooking, wash the greens and remove the stems from the chard or kale if you are using them. Slice the greens in narrow shreds. You should have about four cups.
  • Spray a non-stick frying pan or seasoned cast iron skillet with canola spray, place it on the burner and add 1/4 cup broth from the cooking lentils to the pan. Add the cilantro and the greens, cover the pan and allow them to wilt for about five minutes. Scrape the contents of the skillet into the pan with the cooking lentils. Cook another twenty minutes or so, until the soup is thick.
  • Stir the lemon juice into the soup and serve.

1 lb of dark lentils
1 teaspoon salt
2 quarts water or 2 quarts vegetable stock
1 medium russet potato, sliced paper thin
1 large chopped onion
1 1/2 lbs spinach or 1 1/2 lbs beet leaves
1/4 cup fresh cilantro, chopped
2 large garlic cloves, minced
1/3 cup lemon juice

MIDDLE EASTERN STYLE THREE-LENTIL SOUP WITH POTATOES (VEGAN)

Based this off my other lentil soup recipe. You can find most of these ingredients in Indian grocery stores, it takes longer to cook because red lentils dissolve easily but the others don't. Particularly tasty with Recipe #411190.

Provided by the80srule

Categories     Lentil

Time 1h10m

Yield 4 , 4-6 serving(s)

Number Of Ingredients 14



Middle Eastern Style Three-Lentil Soup With Potatoes (Vegan) image

Steps:

  • Put all of the ingredients EXCEPT the cumin, turmeric, cayenne, garam masala, and lemon juice into a large pot and bring to a boil.
  • Lower the heat and let simmer for 45-60 minutes or until all of the lentils have dissolved. Red lentils only take about 25 minutes but pigeon peas and channa dal take longer.
  • Add the lemon juice and cumin, turmeric, cayenne, and garam masala, stirring in well. Turn off the heat.
  • Serve with toasted pita triangles or oyster crackers and enjoy.

Nutrition Facts : Calories 268.6, Fat 2.4, SaturatedFat 0.3, Sodium 450.1, Carbohydrate 49.6, Fiber 12.2, Sugar 3, Protein 14

4 -5 cups vegetable stock (or broth)
1 teaspoon kosher salt
1 dash black pepper
1/3 cup red lentil
1/3 cup channa dal (split desi chickpeas)
1/3 cup toor dal (split yellow pigeon peas)
1 (15 ounce) can diced new potatoes, drained and rinsed well
4 teaspoons minced garlic (8 small cloves)
1 teaspoon toasted sesame seeds (or black sesame seeds or mix of the two)
1 teaspoon ground cumin
1/2 teaspoon turmeric
1/8 teaspoon garam masala
1 dash red cayenne
2 teaspoons lemon juice

MIDDLE EASTERN VEGETABLE AND LENTIL SOUP

A delicious, flavorful, and healthy variation of lentil and vegetable soup with Middle Eastern flavors.

Provided by Melissa Gardner

Categories     Soups, Stews and Chili Recipes     Soup Recipes     Beans and Peas     Lentil Soup Recipes

Time 1h10m

Yield 6

Number Of Ingredients 13



Middle Eastern Vegetable and Lentil Soup image

Steps:

  • Heat oil in a large pot over medium-high heat. Add onion and celery. Cook until lightly browned, stirring occasionally, 5 to 10 minutes. Add garlic and cook another minute or 2, stirring constantly. Add broth, water, and lentils and bring to a boil, about 5 minutes.
  • Add eggplant to the soup and return to a boil. Reduce heat, cover, and simmer 15 minutes more. Stir in zucchini and tomato and return to a boil. Reduce heat, cover, and simmer until zucchini are tender but still bright, about 5 minutes more. Remove soup from heat and stir in lemon zest and juice. Season with salt and pepper.

Nutrition Facts : Calories 263.7 calories, Carbohydrate 42.1 g, Fat 5.9 g, Fiber 19 g, Protein 14.1 g, SaturatedFat 0.8 g, Sodium 360.5 mg, Sugar 7.9 g

2 tablespoons olive oil
1 large onion, chopped
2 stalks celery, chopped
3 cloves garlic, minced
2 teaspoons ground cumin
4 cups vegetable broth
2 cups water
1 ¼ cups lentils, picked over and rinsed
1 small eggplant, diced
2 medium zucchini, diced
1 medium tomato, chopped
lemon, zested and juiced
salt and ground black pepper to taste

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