Curried Red Lentil Soup Recipe

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Ingredients:

Serving

1 tb canola oil
1 lg. onion,chopped
3 cloves garlic,minced
2 tb fresh,minced ginger
1 jalapeno pepper,seeded and minced
1-1/2 tb curry powder
1-1/2 tsp ground cinnamon
1 tsp ground cumin
2 bay leaves
1-1/2 cup red lentils,rinsed and picked over
8 cup reduced-sodium chicken broth
3 tb fresh,chopped cilantro
2 tb lemon juice
fresh ground pepper
1/3 cup non-fat plain yogurt
2 tb prepared mango chutney

Directions:

Heat oikl in dutch oven over medium heat. Add onions and cook,stirring occasionally,until softened,3 to 5 mins. Add garlic,ginger,jalapeno,curry powder,cinnamon,cumin and bay leaves and cook,stirring often,for about 5 mins more.
Stir in lentils and broth and bring to a boil. Reduce heat to low and simmer,partially covered,until lentils are tender,about 45 mins.
Discard bay leaves. Stir in cilantro and lemon juice. Season with pepper.
Ladle the soup into bowls, and garnish with yogurt and chutney.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	218.01 Kcal (913 kJ)
Calories from fat	7.83 Kcal
		% Daily Value*
Total Fat	0.87g	1%
Cholesterol	0.81mg	0%
Sodium	754mg	31%
Potassium	835.14mg	18%
Total Carbs	34.07g	11%
Sugars	3.27g	13%
Dietary Fiber	15.79g	63%
Protein	16.78g	34%
Vitamin C	13.2mg	22%
Iron	4.2mg	23%
Calcium	96.4mg	10%

Amount Per 100 g
Calories	51.6 Kcal (216 kJ)
Calories from fat	1.85 Kcal
		% Daily Value*
Total Fat	0.21g	1%
Cholesterol	0.19mg	0%
Sodium	178.45mg	31%
Potassium	197.65mg	18%
Total Carbs	8.06g	11%
Sugars	0.77g	13%
Dietary Fiber	3.74g	63%
Protein	3.97g	34%
Vitamin C	3.1mg	22%
Iron	1mg	23%
Calcium	22.8mg	10%

* 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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Recipe Tags

Weightwatchers Points

3.6

Points
4

PointsPlus

Good Points

fat free,
saturated fat free,
cholesterol free,
good source of fiber

Bad Points

High in Sodium

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