Recipe: Indian-Style Lentil Soup (blender or food processor)

INDIAN-STYLE LENTIL SOUP

2 medium carrots, peeled, diced
1 large onion, diced
2 ribs celery, diced
8 oz. orange lentils
8 cups water
1 bay leaf
1 tbsp. grated ginger root
2 cloves garlic, minced
2 tbsp. garam masala, or to taste
1 jalapeno pepper, minced
Salt and pepper, if desired
3/4 cup plain fat-free yogurt
1 tbsp. minced fresh mint
1 tbsp. minced fresh cilantro

In large soup pot, bring carrot, onion, celery, water, lentils and bay leaf to boil. Reduce heat to medium-low. Cook about 1 hour or until lentils are tender.

Add ginger, garlic, garam masala, jalapeno and salt and pepper to taste. Simmer 30 minutes longer.

In food processor or blender, whirl ingredients until fairly smooth.

Stir together yogurt, mint and cilantro.

Ladle soup into bowls. Garnish with dollop of yogurt mixture.

Makes 6 servings

Per serving: 125 calories. 9 g protein, 23 g carbohydrate, trace fat, 43 mg sodium and 7 g dietary fiber each.

Source: American Heart Association, Greater St. Louis Chapter