<aside> <img src="https://s3-us-west-2.amazonaws.com/secure.notion-static.com/d4f33ea6-d051-41b1-8d61-116427116fdb/HD_transparent_picture.png" alt="https://s3-us-west-2.amazonaws.com/secure.notion-static.com/d4f33ea6-d051-41b1-8d61-116427116fdb/HD_transparent_picture.png" width="40px" /> R E D L E N T I L S O U P with C O R I A N D E R and C U M I N

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“We can't get enough of this easy, versatile soup that comes together in just half an hour. It features red onion, garlic, diced tomatoes, and red lentils that are flavored with whole cumin seeds as well as ground coriander. Top it off with some fat-free Greek yogurt and fresh cilantro for an additional level of creaminess, texture, and color. A squeeze of fresh lemon juice just before eating really gives lots of brightness to this hearty soup. This recipe was designed to serve one, but feel free to scale up

the ingredients and saucepan size if you want to make it for dinner for the family or to entertain a crowd.”

I N G R E D I E N T S

Foods Measurements Specificities
Cooking spray 3 sprays
Uncooked red onion(s) 3 Tbsp chopped
Garlic 1 medium clove minced
Cumin seeds ½ tsp
Dried ground coriander ½ tsp
Water 1 cup
Canned diced tomatoes ½ cup
Dry lentils ¼ cup red variety
Table salt ¼ tsp
Cilantro 3 Tbsp chopped
Plain fat-free Greek yogurt 2 Tbsp

I N S T R U C T I O N S

  1. Coat a small saucepan with cooking spray; heat over medium-high heat.
  2. Add onion, garlic, cumin seeds and coriander; cook, stirring, until fragrant, about 1 minute.
  3. Stir in water, tomatoes, lentils and salt; bring to a boil over high heat.
  4. Reduce heat to low, cover and simmer, stirring occasionally, until lentils are tender, about 10-15 minutes.
  5. Stir in cilantro; serve topped with yogurt.
  6. Serve with a fresh lemon wedge (optional). </aside>

Types of Macromolecules Consumed in this Meal VS Recommended Daily Amounts as per Canada’s Food Guide (2007)

*Ingredients in insignificant amounts are not included

Food Types Ingredients This Meal (1 serving) Canada’s Food Guide
Vegetables Uncooked red onion(s) 3 Tbsp or ~ 0.2 cups ½ cup x 7 servings
Vegetables Garlic 1 clove or ~ 0.1 cups ½ cup x 7 servings
Meat and Alternatives Cumin seeds ½ tsp or ~ 0.01 cups ¼ cup x 2 servings
Fruits Canned diced tomatoes ½ cup ½ cup x 7 servings
Meat and Alternatives Dry lentils ¼ cup 3⁄4 cup x 2 servings
Vegetables Cilantro 3 Tbsp or ~ 0.2 cups 1 cup x 7 servings
Milk and Alternatives Plain fat-free Greek yogurt 2 Tbsp or ~ 0.125 cups 3⁄4 cup x 3 servings

*table represents the average. Source: https://www.fatsecret.com/Default.aspx. Those without an indicated number of servings are assumed to be one whole

Macromolecules Proteins Fats Carbohydrates Calories
Uncooked red onion(s) (per 100 g) 0.92 grams 0.08 grams 10.11 grams 42 cal
Garlic 6.4 grams 0.5 grams 33.1 grams 149 cal
Cumin seeds 1.1 grams 1.3 grams 3 grams 22 cal
Canned diced tomatoes 0.9 grams 0.2 grams 3.9 grams 18 cal
Dry lentils (per 100 g) 24.63 grams 1.06 grams 63.35 grams 352 Kcal
Cilantro (per 16 g) 3.341 grams 0.083 grams 0.587 grams 3.68 cal
Plain fat-free Greek yogurt (per 170 g) 17 grams 3.5 grams 5 grams 120 cal

Is The Diet Healthy?

Yes. The meal consists of a variety of natural ingredients that can easily make one feel full without providing too many calories. You’ll still have space to fill after eating this meal.