Curried Red Lentil Soup65 mins Print
Prep time: 25 mins
- 1 tablespoon canola oil
- 1 large onion , chopped
- 3 cloves garlic , minced
- 2 tablespoons minced fresh ginger
- 1 jalapeño pepper , seeded and minced
- 1 1/2 tablespoons curry powder
- 1 1/2 teaspoons ground cinnamon
- 1 teaspoon ground cumin
- 2 bay leaves
- 1 1/2 cups red lentils , rinsed and picked over (see Notes)
- 8 cups reduced-sodium chicken broth
- 3 tablespoons chopped fresh cilantro , or parsley
- 2 tablespoons lemon juice
- Freshly ground pepper , to taste
- 1/3 cup nonfat plain yogurt
- 2 tablespoons prepared mango chutney , (optional; see Notes)
- Heat oil in a Dutch oven over medium heat. Add onion and cook, stirring occasionally, until softened, 3 to 5 minutes. Add garlic, ginger, jalapeno, curry powder, cinnamon, cumin and bay leaves and cook, stirring often, for about 5 minutes more.
- 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.
- Discard bay leaves. Stir in cilantro (or parsley) and lemon juice. Season with pepper. Ladle the soup into bowls and garnish with yogurt and chutney (if using).
TIPS & NOTES
- Ingredient notes: Red lentils are excellent in soups, salads and vegetarian stews. You can find them in the natural-foods section of your supermarket or in natural-foods stores.
- Look for mango chutney in the Indian section of the supermarket. Not sure what else to do with mango chutney? Whisk some with yogurt for a quick dressing, dip or marinade. Or serve with grilled meat, fish or chicken.
© Meredith Corporation. All rights reserved. Used with permission.
- 233 calories / Per serving
- Carbs 35 g
- Fat 3 g
- Saturated Fat 0 g
- Protein 18 g
- Cholesterol 0 mg
- Fiber 13 g
- Sodium 756 mg
- Potassium 910 mg
- Monounsaturated Fat 2 g