Healthy Recipes Healthy Soup Recipes Curried Red Lentil Soup 4.8 (12) 12 Reviews This curried red lentil 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. Look for lentils and spices in bulk--you'll often get a better deal and you can buy just the amount you need. By EatingWell Test Kitchen EatingWell Test Kitchen The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters. EatingWell's Editorial Guidelines Updated on August 16, 2019 Print Rate It Share Share Tweet Pin Email Cook Time: 25 mins Additional Time: 40 mins Total Time: 1 hrs 5 mins Servings: 6 Yield: 6 servings, about 1 1/2 cups each Nutrition Profile: Low-Calorie Low Fat High Fiber Gluten-Free Healthy Aging Healthy Pregnancy Low Added Sugars Jump to Nutrition Facts 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 ½ 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 Directions 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 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. Rate it Print Nutrition Facts (per serving) 233 Calories 3g Fat 35g Carbs 18g Protein Show Full Nutrition Label Hide Full Nutrition Label Nutrition Facts Servings Per Recipe 6 Calories 233 % Daily Value * Total Carbohydrate 35g 13% Dietary Fiber 13g 46% Total Sugars 6g Protein 18g 37% Total Fat 3g 4% Saturated Fat 0g 2% Cholesterol 0mg 0% Vitamin A 76IU 2% Vitamin C 11mg 12% Folate 270mcg 68% Sodium 756mg 33% Calcium 80mg 6% Iron 6mg 31% Magnesium 65mg 15% Potassium 904mg 19% Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate. * Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.) (-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs. Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved