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Curried Red Lentil Soup

:  January/February 1993, September/October 2010

Your rating: None Average: 4.7 (60 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

6 servings

Active Time:

Total Time:

Nutrition Profile

Diabetes appropriate | Low calorie | Low cholesterol | Low saturated fat | Heart healthy | Healthy weight | High fiber | High potassium | Gluten free |

View Our Nutrition Guidelines »

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

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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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Recipe Categories

Ease of Preparation
Easy
Main Ingredient
Beans/Legumes
Health & Diet Considerations
Gluten free
High potassium
High fiber
Healthy weight
Heart healthy
Low saturated fat
Low cholesterol
Low calorie
Diabetes appropriate
Type of Dish
Soups/stews
Main dish, Other
Total Time
1 hour or less
Preparation/ Technique
Saute
Style/Theme
Budget
Entertaining, formal
Entertaining, casual
Servings
6
Season
Winter
Fall
Spring
Ethnic/Regional
Indian
Meal/Course
Dinner

Publication
January/February 1993
September/October 2010
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