Indian Lentils and Rice Soup Recipe

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Ingredients:

Serving

8 medium green onions, chopped (1/2 cup)
1 tbsp finely chopped gingerroot
1/8 tsp crushed red pepper flakes
2 cloves garlic, finely chopped
5 1/4 cups vegetable broth
1 1/2 cups dried lentils , sorted and rinsed
1 tsp ground turmeric
1/2 tsp salt
1 large tomato, chopped (1 cup)
1/4 cup shredded coconut
2 tbsp chopped fresh mint
3 cups hot cooked rice
1 1/2 cups plain nonfat yogurt

Directions:

Spray 3-quart saucepan with nonstick cooking spray.
Cook green onions, gingerroot, red pepper and garlic in saucepan over medium heat 3 to 5 minutes, stirring occasionally, until onions are tender.
Stir in 5 cups of the broth, the lentils, turmeric and salt.
Heat to boiling; reduce heat.
Cover and simmer about 25 to 30 minutes, adding remaining stock if needed, until lentils are tender.
Stir in tomato, coconut and mint.
Serve over rice with yogurt.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	461.9 Kcal (1934 kJ)
Calories from fat	55.69 Kcal
		% Daily Value*
Total Fat	6.19g	10%
Cholesterol	5.11mg	2%
Sodium	1343.29mg	56%
Potassium	1097.7mg	23%
Total Carbs	76.54g	26%
Sugars	10.75g	43%
Dietary Fiber	19.88g	80%
Protein	26.55g	53%
Vitamin C	13.2mg	22%
Vitamin A	0.2mg	8%
Iron	36.7mg	204%
Calcium	143.7mg	14%

Amount Per 100 g
Calories	102.4 Kcal (429 kJ)
Calories from fat	12.35 Kcal
		% Daily Value*
Total Fat	1.37g	10%
Cholesterol	1.13mg	2%
Sodium	297.81mg	56%
Potassium	243.36mg	23%
Total Carbs	16.97g	26%
Sugars	2.38g	43%
Dietary Fiber	4.41g	80%
Protein	5.89g	53%
Vitamin C	2.9mg	22%
Vitamin A	0.1mg	8%
Iron	8.1mg	204%
Calcium	31.9mg	14%

* 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

9

Points
11

PointsPlus

Good Points

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

Bad Points

High in Sodium

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