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Curried Lentil and Spinach Soup Recipe

Curried Lentil and Spinach Soup Recipe

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Ingredients

Count

Nutrition

2265

Calories

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Ingredients:

Serving

2 tbsp olive oil
1 1/2 cups chopped onion
1 cup chopped celery
1 cup chopped peeled carrots
3 garlic cloves, minced
1 tbsp curry powder ( preferably madras-style)
1 tbsp minced fresh ginger
1 tsp ground cumin
1 bay leaf
1/4 tsp dried crushed red pepper
9 1/2 cups (or more) water
1 16- oz bag dried lentils (about 2 1/2 cups)
1 6- oz bag baby spinach leaves
1/2 cup chopped fresh cilantro
1/2 cup plain nonfat yogurt

Directions:

Heat oil in heavy large pot over medium-high heat. Add next 4 ingredients; sauté until golden, about 10 minutes. Stir in curry powder, ginger, cumin, bay leaf, and dried crushed red pepper. Add 9 1/2 cups water and dried lentils; bring to boil. Reduce heat to medium-low and simmer uncovered until lentils are tender, adding more water by 1/2 cupfuls to thin soup, if desired, about 25 minutes. Add spinach and cilantro; simmer until spinach is wilted, about 5 minutes. Season soup with salt and pepper. (Can be made 1 day ahead. Chill soup uncovered until cold, then cover and keep refrigerated. Rewarm soup over medium heat, thinning with water if desired before serving.)
Ladle soup into bowls. Top each serving with spoonful of yogurt.
Per serving: 537 calories, 9 g fat (1 g saturated), 1 mg cholesterol, 560 mg sodium, 83 g carbohydrates, 38 g fiber, 34 g proteinSee Nutrition Data's complete analysis of this recipe › Nutritional analysis provided by Nutrition Data

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	2264.59 Kcal (9481 kJ)
Calories from fat	309.47 Kcal
		% Daily Value*
Total Fat	34.39g	53%
Cholesterol	5.92mg	2%
Sodium	442.38mg	18%
Potassium	6962.43mg	148%
Total Carbs	346.07g	115%
Sugars	31.72g	127%
Dietary Fiber	165.77g	663%
Protein	148.46g	297%
Vitamin C	101.5mg	169%
Vitamin A	1.3mg	43%
Iron	47.2mg	262%
Calcium	1003.9mg	100%

Amount Per 100 g
Calories	63.81 Kcal (267 kJ)
Calories from fat	8.72 Kcal
		% Daily Value*
Total Fat	0.97g	53%
Cholesterol	0.17mg	2%
Sodium	12.46mg	18%
Potassium	196.17mg	148%
Total Carbs	9.75g	115%
Sugars	0.89g	127%
Dietary Fiber	4.67g	663%
Protein	4.18g	297%
Vitamin C	2.9mg	169%
Iron	1.3mg	262%
Calcium	28.3mg	100%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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