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Curried Red Lentil Soup

January/February 1993, September/October 2010

Your rating: None Average: 4.4 (115 votes)

This soup is inspired by the Indian side dish dal; the Hindi word means “split” and refers to the split peas or lentils used in its preparation. Fragrant ginger, curry, cinnamon and cumin add lots of rich flavor.



READER'S COMMENT:
"Great soup! I ended up using fish (mussel) broth I had frozen in the freezer, which turned out great. Next time I would cut the amount of cinnamon in half (I found it overpowered the other flavours) and add an extra half teaspoon of...
Curried Red Lentil Soup Recipe

Makes: 6 servings

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Total Time:

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 teaspoons cinnamon
  • 1 teaspoon ground cumin
  • 2 bay leaves
  • 1 1/2 cups red lentils, rinsed and picked over (see Note)
  • 8 cups reduced-sodium chicken broth
  • 3 tablespoons chopped fresh cilantro, or parsley
  • 2 tablespoons lemon juice
  • 2 tablespoons mango chutney
  • Salt & freshly ground pepper, to taste
  • 1/3 cup plain nonfat yogurt

Preparation

  1. Heat oil in a heavy stockpot over medium heat. Add onion and sauté until softened, 3 to 5 minutes. Add garlic, ginger, jalapeno, curry powder, cinnamon, cumin and bay leaves and cook, stirring, for about 5 minutes longer.
  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), lemon juice and chutney. Season with salt and pepper. Ladle the soup into bowls and garnish with yogurt.

Tips & Notes

  • Note: Red lentils are a useful addition to your pantry because they cook in just 10 to 15 minutes. They are excellent in soups, salads and vegetarian stews. You can find them in the natural-foods section of your supermarket or through online sources.

Nutrition

Per serving: 233 calories; 3 g fat (0 g sat, 2 g mono); 0 mg cholesterol; 35 g carbohydrates; 18 g protein; 13 g fiber; 756 mg sodium; 910 mg potassium.

Nutrition Bonus: Folate (68% daily value), Iron (32% dv), Potassium (25% dv), Magnesium (16% dv), Vitamin C (15% dv)

Carbohydrate Servings: 2

Exchanges: 1 1/2 starch, 1/2 vegetable, 1 1/2 very lean meat, 1/2 fat



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