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Curried Red Lentil Soup
Serves 6
Per Serving: 181 calories, 1.9g total fat, 0.3g saturated fat, 1.2g monounsaturated fat, 0.2g polyunsaturated fat, 7g dietary fiber, 9g protein, 34g carbohydrate, 0mg cholesterol, 227mg sodium
Good source of: iron, fiber, beta-carotene
I also put in loads more vegies like cauliflower florets, red capsicum and zucchini and I cooked it for a bit longer to make it a bit thicker... I also added the juice from one lemon at the end to give it some zing!Curried Red Lentil Soup
Serves 6
- 2 tsp Whole Foods Organic Extra Virgin Olive Oil
- 1 large onion, coarsely chopped
- 2 garlic cloves, minced
- 11/2 tsp cumin
- 3/4 tsp turmeric
- 1/2 tsp ground coriander
- 1/2 tsp salt
- 1/4 tsp black pepper
- 1/8 tsp cayenne pepper (I used chilli flakes)
- 1 cup carrot juice (I used a 1/4 cup of tomato paste)
- 1/2 pound unpeeled sweet potatoes, cut into 1/2" chunks
- 1 cup red lentils (about 7 ounces), rinsed and picked over
- 2 medium carrots, sliced
- 1 bay leaf
- In large saucepan, heat oil over medium-high heat. Add onion and garlic and saute until onion is tender, 5 to 6 minutes. Stir in cumin, turmeric, coriander, salt, black pepper and cayenne, and stir-fry for 30 seconds.
- Add carrot juice, potatoes, lentils, carrots, bay leaf and 31/4 cups water (I used vegie stock that is salt and fat reduced); cover and bring to a boil over high heat. Reduce heat to medium-low and simmer, stirring occasionally, until lentils are tender, about 20 minutes. Remove and discard the bay leaf before serving.
Per Serving: 181 calories, 1.9g total fat, 0.3g saturated fat, 1.2g monounsaturated fat, 0.2g polyunsaturated fat, 7g dietary fiber, 9g protein, 34g carbohydrate, 0mg cholesterol, 227mg sodium
Good source of: iron, fiber, beta-carotene
