Lentil soup is usually eaten when one is in need or want of something comforting and inexpensive. This variation is much the same, except with the added bonus of being quite exotic in flavor, too. The fragrant Indian spices lighten and brighten the soup’s homey flavor. Red lentils tend to easily break down into a coarse puree during the cooking process so you should expect a creamier texture than typical lentil soups.
1tbspextra-virgin olive oil(for diabetics, use ¼ cup vegetable broth or water)
1cuponions, chopped
½cupcelery, thinly sliced
1cupcarrots, finely diced
1 ½tbsptomato paste
1bay leaf
⅛tspchili powder
1tspsalt
¾(15 oz) can tomatoes, chunky, whole-crushed
1tbspcurry powder
½cupparsley or cilantro (optional)
Instructions
1
In a large pot, combine the first 7 ingredients (water, red lentils, garlic, olive oil, onions, celery, and carrots) together, and bring to a boil.
2
Reduce the heat to medium and simmer for about 2 hours, making sure to keep the pot covered so the liquid doesn’t evaporate.
3
Except for the parsley, add the rest of the ingredients (tomato paste, bay leaf, chili powder, salt, tomatoes, curry powder) and let simmer for a few minutes longer.
4
Just before serving, stir in the ½ cup of freshly chopped parsley.
Nutrition Facts
6 servings
Serving size
1 cup
Amount per serving
Calories109
% Daily Value *
Total Fat2g3%
Saturated Fat 0.3g2%
Trans Fat 0g
Cholesterol0mg
Sodium406mg18%
Total Carbohydrate18g7%
Dietary Fiber 6g22%
Total Sugars 1.4g
Protein6g
Potassium 0mg0%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Ingredients
5cupswater
1cupred lentils, uncooked
1clove garlic, crushed
1tbspextra-virgin olive oil(for diabetics, use ¼ cup vegetable broth or water)
1cuponions, chopped
½cupcelery, thinly sliced
1cupcarrots, finely diced
1 ½tbsptomato paste
1bay leaf
⅛tspchili powder
1tspsalt
¾(15 oz) can tomatoes, chunky, whole-crushed
1tbspcurry powder
½cupparsley or cilantro (optional)
Directions
1
In a large pot, combine the first 7 ingredients (water, red lentils, garlic, olive oil, onions, celery, and carrots) together, and bring to a boil.
2
Reduce the heat to medium and simmer for about 2 hours, making sure to keep the pot covered so the liquid doesn’t evaporate.
3
Except for the parsley, add the rest of the ingredients (tomato paste, bay leaf, chili powder, salt, tomatoes, curry powder) and let simmer for a few minutes longer.
4
Just before serving, stir in the ½ cup of freshly chopped parsley.
AuthorLife and Health Network