Spiced Lentil and Rice Soup Recipe

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Ingredients:

Serving

1 1/4 cups dried brown lentils
2 tbsp vegetable oil
1 large yellow onions or 1 large red onion, chopped
2 large carrots, chopped
1/2 cup long grain white rice
1 1/2 tbsp good-quality curry powder
8 cups chicken broth
salt
ground pepper
1/2 cup plain nonfat yogurt
1/2 tsp ground cumin

Directions:

Rinse the lentils in a fine-mesh sieve and discard any stones or debris.
In a deep, heavy pot, warm the oil over med-high heat.
Add the onion and carrots and cook, stirring, until the onion is soft, about 5 minutes.
Stir in the rice, curry powder, and lentils; stir until the mixture is fragrant and the beans and rice are coated with oil, about 2 minutes.
Add the 8 cups broth, cover, and bring to a boil.
Stir again, then decrease the heat to low, and simmer, covered, until the lentils and rice are cooked through, about 30 minutes.
Remove from the heat and let stand for about 10 minutes before serving.
Season well with salt and pepper.
In a small bowl, blend the yogurt and cumin.
Ladle the soup into bowls and drizzle a little yogurt on top of each portion.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	247.39 Kcal (1036 kJ)
Calories from fat	64.88 Kcal
		% Daily Value*
Total Fat	7.21g	11%
Cholesterol	0.99mg	0%
Sodium	1176.17mg	49%
Potassium	789.08mg	17%
Total Carbs	29.65g	10%
Sugars	2.64g	11%
Dietary Fiber	14.03g	56%
Protein	13.03g	26%
Vitamin C	25.5mg	43%
Vitamin A	0.2mg	8%
Iron	3.8mg	21%
Calcium	83.6mg	8%

Amount Per 100 g
Calories	58.67 Kcal (246 kJ)
Calories from fat	15.39 Kcal
		% Daily Value*
Total Fat	1.71g	11%
Cholesterol	0.23mg	0%
Sodium	278.93mg	49%
Potassium	187.13mg	17%
Total Carbs	7.03g	10%
Sugars	0.63g	11%
Dietary Fiber	3.33g	56%
Protein	3.09g	26%
Vitamin C	6.1mg	43%
Vitamin A	0.1mg	8%
Iron	0.9mg	21%
Calcium	19.8mg	8%

* 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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