|Preparation Time||1 Hour|
|Cook Time||15 Minutes|
|Total Time||1 Hour, 15 Minutes|
|Main Ingredient||Tomato; Milk|
|Type||Appetizer; Main Dish; Side Dish|
|Cuisine||American; Latin American|
|Cook Method||Boiling; Sautï¿½ing|
|Diet||Low Calorie; Low Fat; Low Cholesterol; Heart Healthy; High Protein; Vegetarian|
1 tablespoon olive oil
2 teaspoons ground cumin
2 teaspoons ground mustard
1 teaspoon ground coriander
2 tablespoons tomato paste
1 tablespoon minced garlic
3 cups 1% milk
1 cup fat-free low-sodium chicken (or vegetable) broth
1 cup cooked lentils
1/4 cup chopped fresh cilantro, without stems
In a heavy 4 quart saucepan, heat the olive oil over medium-high heat. Add the shallots, sautï¿½ing for 3 minutes or until soft. Add the ground cumin, mustard, and coriander, and cook for 1 minute or until fragrant. Add the tomatoes, tomato paste, and garlic. Simmer for 4 minutes or until the tomatoes are soft. Add the milk and broth to the tomato mixture, and simmer for 4 minutes, stirring occasionally.
In batches, add the tomato mixture to a food processor and blend until smooth. Return the processed mixture to saucepan and add the cooked lentils.
After thoroughly reheating, stir in the cilantro, and season with the salt and the pepper. Serve warm.
Calories: 230 cal
Total fat: 7g
Saturated fat: 2g