Curried Red Lentil Soup

65 mins Print

Prep time: 25 mins

Servings: 6

INGREDIENTS

  • 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)

PREPARATION

  1. 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.
  2. 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.
  3. 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.

Nutrition

  • 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