Recipes of anjee barber

Registered dietitian · 1052776

Let food be thy medicine

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Curried Lentil Soup

Monday, May 06, 2019
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Portions
6
Ingredients
or1 tablespoon of olive oil
or1 large onion, chopped
or3 cloves of garlic, minced
or2 tbsp. fresh ginger, minced
or1 jalapeno pepper, seeded and minced
or1.5 tbsps of curry powder
or1 tsp of cinnamon
or1 whole tsp of ground cumin
or2 bay leaves
or1.5 cups of lentils, pink or red, raw (288 g)-rinsed
or8 cups of reduced sodium chicken broth
or3 tbsp. fresh cilantro, or parsley
or2 tbsps of lemon juice
or1 tsp of salt
or1 tsp of black pepper
or2 tbsp Mango Chutney
or1/3 cups of yogurt, Greek, nonfat, plain (75 g)
Preparation
1.
Description: Instructions: 1. Heat oil in a heavy stockpot over medium heat. Add onion and sauté until softened, 3 to 5 minutes. 2. Add garlic, ginger, jalapeno, curry powder, cinnamon, cumin and bay leaves and cook, stirring for about 5 minutes longer. 3. Stir in lentils and broth and bring to a boil. Reduce heat to low and simmer, partially covered, until the lentils are tender, about 45 minutes. 4. Discard bay leaves. Stir cilantro (or parsley), lemon juice and chutney. Season with salt and pepper. Ladle the soup into bowls and garnish with yogurt.
Nutritional information
Per 100 gPer portion (426 g)% DRI
Energy58 kcal249 kcal12 %
Fat1 g4 g6 %
Fatty acids, total saturated0 g1 g3 %
Cholesterol0 mg1 mg0 %
Sodium267 mg1140 mg47 %
Carbohydrate9 g38 g13 %
Sugars0 g2 gremove
Fiber2 g7 g28 %
Protein4 g18 gremove