Curried Red Lentil Soup

Ingredients: (Serves 8)

2 teaspoons canola oil
2 cups (2 medium) onions, chopped
4 cloves garlic, minced
4 to 5 teaspoons curry powder
1 1/2 cups red lentils, rinsed and picked over
6 cups reduced-sodium chicken broth or vegetable broth
3/4 cup water
2 tablespoons tomato paste
1/4 teaspoon cinnamon
2 tablespoons lemon juice
1/4 teaspoon salt, or to taste
Freshly ground pepper to taste
1/2 cup nonfat plain yogurt
1/4 cup chopped scallion greens

Directions:

1    Heat the oil in a 4- to 6-quart soup pot over medium heat. Add the onion and cook, stirring frequently, until softened, 2 to 3 minutes. Add the garlic and curry powder. Cook, stirring, for 30 seconds. Add the lentils and stir to coat. Add the broth, water, tomato paste, and cinnamon. Bring to a simmer, reduce heat to low, cover, and simmer until the lentils are very tender, about 20 minutes.
2    In batches, transfer the soup to a food processor or blender and puree. (Use caution when blending hot liquids.) Return the puree to soup pot and heat through. Season with lemon juice, salt, and pepper. Garnish each serving with a dollop of yogurt and a sprinkling of scallion greens. The soup will keep, covered, in the refrigerator for up to 2 days.

Per serving (1 cup): 187 cal, 2 g fat (1 g sat), 29 g carbs, 14 g protein, 12 g fiber, 4 mg chol, 199 mg sodium