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Lebanese Lentil Soup

 
This recipe belongs to the top 10% of the healthiest recipes.healthy
This recipe can be made gluten free by choosing gluten-free versions of basic ingredients commonly found in supermarkets or online.gluten-free
This recipe can be made completely dairy-free.dairy-free
 
One serving costs about $1.61

$1.61 per serving

1 people like this recipe

1 likes

This recipe is ready in 45 minutes

Ready in 45 minutes

4 fall,winter,gluten-free,dairy-free,healthy,gluten free,dairy free soup Middle Eastern
spoonacular Score:93%

Spoonacular Score: 93%

 

The recipe Lebanese Lentil Soup could satisfy your middl eastern craving in approximately 45 minutes. This recipe serves 4 and costs $1.61 per serving. This main course has 393 calories, 27g of protein, and 1g of fat per serving. A mixture of pepper, lemon juice, water, and a handful of other ingredients are all it takes to make this recipe so yummy. To use up the salt you could follow this main course with the Apple Turnovers Recipe as a dessert. 1 person has made this recipe and would make it again. It can be enjoyed any time, but it is especially good for Autumn. All things considered, we decided this recipe deserves a spoonacular score of 93%. This score is spectacular. Try Slow Cooker Lebanese Lentil Soup, Lebanese Lentil and Swiss Chard Soup, and Slow Cooker Lebanese Red Lentil Soup for similar recipes.

Ingredients

Servings:
0.5 tsps
0.5 tsps black pepper
black pepper
0.5 cups
0.5 cups cooked rice
cooked rice
1 tsp
1 tsp coriander seed
coriander seed
2 cups
2 cups dried lentils
dried lentils
0.89 cloves
0.89 cloves garlic
garlic
1
1  ham bone
ham bone
0.25 cups
0.25 cups fresh lemon juice
fresh lemon juice
1
1  onion
onion
some
some salt
salt
2 cups
2 cups trimmed spinach
trimmed spinach
8 cups
8 cups water
water
0.5 tsps black pepper
0.5 tsps
black pepper
0.5 cups cooked rice
0.5 cups
cooked rice
1 tsp coriander seed
1 tsp
coriander seed
2 cups dried lentils
2 cups
dried lentils
0.89 cloves garlic
0.89 cloves
garlic
1  ham bone
1
ham bone
0.25 cups fresh lemon juice
0.25 cups
fresh lemon juice
1  onion
1
onion
some salt
some
salt
2 cups trimmed spinach
2 cups
trimmed spinach
8 cups water
8 cups
water

Equipment

sauce pan
sauce pan
frying pan
frying pan
sauce pan
sauce pan
frying pan
frying pan


Instructions

  1. Heat lentils, ham bone, and water in large saucepan to boiling. Reduce heat. Skim the excess; skim off the top as it forms. Simmer, uncovered, 45 minutes. Heat oil in large skillet over medium heat until hot. Add spinach, onion, garlic, and coriander seed; saute until the spinach is wilted. Add rice and the spinach mixture to lentils. Simmer, uncovered, until lentils and onions are tender, 15-20 minutes.
  2. Remove ham bone, pull ham from bone, chop the meat and stir into the soup. Add more water, if needed, to thin the soup. Stir in the lemon juice, salt and pepper to taste. Makes 6 (1 cup) servings.

Read the detailed instructions on Foodista.com – The Cooking Encyclopedia Everyone Can Edit

Price Breakdown

Cost per Serving: $1.61
Ingredient
½ teaspoons black pepper
½ cups cooked rice
1 teaspoon coriander seed
2 cups dried lentils
8 cloves garlic
1 ham bone
¼ cups fresh lemon juice
1 onion
2 cups trimmed spinach
Price
$0.03
$0.08
$0.31
$1.10
$0.53
$3.18
$0.41
$0.24
$0.54
$6.43

Tips

Health Tips

  • Here is an easy health swap: substitute brown rice for white rice. Brown rice is a whole grain, while white rice is brown rice stripped of some of its parts and much of its fiber and other nutrients. It is important to note, however, that all rice types raise your blood sugar and should be eaten in moderation. In fact, if it seems like it would work in the recipe, the best option would probably be so-called cauliflower rice.

  • Before you pass up garlic because you don't want the bad breath that comes with it, keep in mind that the compounds that cause garlic breath also offer a lot of health benefits. Garlic has anti-inflammatory, antioxidant, antibacterial, and antiviral properties. If you really want to get the most health benefits out of your garlic, choose Spanish garlic, which contains the most allicin (one of garlic's most beneficial compounds).

  • Although the body needs salt to survive, most of us get too much. The problem with consuming too much salt (what chemists call "sodium chloride") is actually the sodium part, which is why people concerned about high blood pressure go on low-sodium diets. If you are trying to reduce salt in your diet, you can try salt substitutes like potassium chloride or try to make do with less salt by using more black pepper, herbs, and spices.

Cooking Tips

  • If you have a recipe that calls for bones and you don't have any, you can usually get them for cheap (or even for free) from a butcher.

  • Bones are more than just minerals. They also contain cartilage, collagen, and sometimes marrow, not to mention the meat and fat still stuck to the bones, all of which make bones a flavorful addition to stocks and soups. You can freeze all your bones until you're ready to use them, it'd be a shame to throw them out!

  • The average fresh lemon contains between 2 to 3 tablespoons of lemon juice (just in case you are substituting bottled lemon juice).

  • Here's a trick for peeling garlic quickly. Put the garlic clove on your cutting board. Take a knife with a thick blade and place the blade flat across the garlic clove (the clove should be closer to the handle than the middle of the blade). Whack down on the flat side of the blade with your free hand to smoosh the garlic a bit. Done correctly, the skin will peel right off.

  • get more cooking tips
Disclaimer

Nutritional Information

Quickview
393 Calories
26g Protein
1g Total Fat
69g Carbs
100% Health Score
Limit These
Calories
393
20%

Fat
1g
2%

  Saturated Fat
0.21g
1%

Carbohydrates
69g
23%

  Sugar
3g
4%

Cholesterol
0.0mg
0%

Sodium
239mg
10%

Get Enough Of These
Protein
26g
53%

Folate
498µg
125%

Fiber
30g
122%

Manganese
1mg
84%

Vitamin K
77µg
74%

Vitamin B1
0.88mg
59%

Phosphorus
469mg
47%

Iron
7mg
44%

Magnesium
143mg
36%

Vitamin B6
0.68mg
34%

Zinc
4mg
33%

Copper
0.65mg
33%

Potassium
1097mg
31%

Vitamin A
1447IU
29%

Vitamin B5
2mg
22%

Vitamin C
18mg
22%

Selenium
10µg
15%

Vitamin B2
0.25mg
15%

Vitamin B3
2mg
14%

Calcium
108mg
11%

Vitamin E
0.82mg
5%

covered percent of daily need

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