Sunday, February 12, 2012

Meatless Monday...Curried Red Lentil Soup

Lentils are a quick-cooking legume that have been a staple for many cultures around the world. Lentils come in a variety of colors and absorb the flavors that they are cooked in. They are a great source of carbohydrate and are high in protein and fiber. 1 cup of lentils are about 230 calories, and because of their fiber content, are very filling.

This vegetarian soup has two varieties of lentils, red and green. It is slow cooked with coconut milk, fresh vegetables, and a variety of Indian spices for a flavorful and satisfying soup.

Curried Lentil Soup
Makes 10 servings

1 Tbsp olive oil
3 Carrots, diced
3 stalks of celery, diced
3 cloves garlic, minced
1 onion, diced
10 cups of water
1 tsp Better than Bouillon (Reduced-sodium chicken)
1 cup red lentils
1 cup green lentils
1 cup coconut  milk
1 Tbsp curry powder
1 Tbsp Tumeric powder
1 tsp garlic powder
1 tsp ground coriander
1/2 tsp pepper
Dash of cayenne pepper

Heat oil in a large saucepan over medium heat. Add the carrots, celery, garlic, and onion and cook for 5-7 minutes, or until tender. Add the remaining ingredients and cook for on medium heat for 1 hour, stirring frequently. Serve hot.

Nutrition facts: 1 cup

Nutrition Facts
Serving Size  ( 107 g )
Amount Per Serving
Calories  206Calories from Fat 60
% Daily Value *
Total Fat  7g11%
Saturated Fat  5g23%
Trans Fat  0g
Cholesterol  0mg0%
Sodium  28mg1%
Total Carbohydrates  10%
Dietary Fiber  13g47%
Sugars  3g
Protein  11g27%
Vitamin A  22%Vitamin C  6%
Calcium  4%Iron  21%

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