GREENS CURRY LACED LENTIL SOUP

GREENS CURRY LACED LENTIL SOUP
GREENS CURRY LACED LENTIL SOUP
  • prep: 10 min
  • cook: 40 min
  • total: 50 min
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  • servings:
  • Summary

    This is a wonderful soup in its own right -- fragrant, spicy and rib-sticking. I will include the recipe as printed, with my own tweaks in parentheses. I added 3 C. of vegetables to the soup and finished it off with 1 can of coconut milk in the last 5 minutes of cooking. An added bonus of thissoup is it's actually better on day two and three than on day one -- if it lasts that long. Just

    Ingredients

    • ¾ C. lentils, about ¼ pound, sorted and rinsed (I bumped it up to 2 C. as I wanted it thicker)
    • 6 C.cold water
    • 1 bay leaf
    • 1 Tbs. olive oil or vegetable oil
    • 1 large yellow onion, diced, about 2 C. (I used a red and it too was fine)
    • Salt
    • 1 Tbs. each grated fresh ginger and minced garlic (I doubled both)
    • 1 tsp. yellow mustard seeds
    • ½ tsp. ground cumin (I doubled that)
    • 1 tsp. coriander
    • 1 celery rib, diced, about ½ C.
    • 1 small carrot, peeled and diced, about ½ C.
    • 1- 14 oz. can tomatoes, chopped, including the juice (I used a 28 oz. can)
    • cayenne pepper (or your favorite hot sauce to taste)
    • ½ Tbs. fresh lemon juice
    • ? Tbs. chopped cilantro (or mint)

    Instructions

    Click Here For Step-By-Step Instructions

    Tags

    Nutrition

    Nutritional Info
    • Servings Per Recipe: 2
    • Amount Per Serving
    • Calories: 319 % Daily Value *
    • Total Fat: 8 g 13%
    • Saturated Fat: 1 g 5.03%
    • Trans Fat: 0 g %
    • Cholesterol: 0 mg 0%
    • Sodium: 608 mg 25.32%
    • Calcium: 102 mg 10.21%
    • Potassium: 359 mg 10.24%
    • Magnesium: 0 mg 0%
    • Iron: 4 mg 20.92%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 52 g %
    • Dietary Fiber: 10 g 40.82%
    • Sugar: 26 g
    • Protein: 13 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 1 g
    • Vitamin A 126.13%
    • Vitamin C 64.92%
    • Vitamin D 0%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat2
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs2
    • Exchange - Starch1
    • Exchange - Vegetables0
    • Exchange - Lean Meat1
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total0 oz-eq
    • MyPlate - Vegetable Total0 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total1 oz-eq

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