Friday, September 28, 2012

slow-cook dal soup

From Weight Watchers New Complete Cookbook.  It is really good as leftovers, including frozen and reheated.  It can be with rice, but it's complete all on is own and quite satisfying.

Slow-Cook Dal Soup
Dal is an Indian dish usually made with lentils. It is sometimes served as a soup and sometimes as a side dish or condiment to complement a buffet or other Indian foods.

Makes 8 servings

1 lb red lentils, picked over and rinsed
3 cloves garlic, minced
2 medium onions, chopped
2 medium carrots, peeled and chopped
1 T grated fresh ginger
1 T canola oil
2 t ground cumin
2 t ground coriander
1/2 t ground turmeric (optional)
1 t salt (to taste)
4c low sodium vegetable (or chicken) broth
2 c water

In a slow cooker, place the lentils, garlic, onions, carrots, ginger, oil, cumin, coriander, turmeric and salt. Pour in the broth and water; stir to combine. Cover and cook on low until the lentils are soft and the vegetables tender, 9-10 hours.

Per Serving (1 cup):  5 points plus, 235 Cal, 2g Fat, 0g Sat Fat, 0 g Trans Fat, 0 mg chol, 547mg sodum, 39 g carb. 10 g Fiber, 16 g. protein, 70 mg calcium

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