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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.

 

"Where life is colorful and varied, religion can be austere or unimportant. Where life is appallingly monotonous, religion must be emotional, dramatic and intense. Without the curry, boiled rice can be very dull."
- C. Northcote Parkinson, Writer

The refrigerator light goes on...

I love curried dishes and this soup is so simple and flavorful. I was inspired to create it from a trip that I took to the Caribbean where curry is prevalent. There are all kinds chicken, goat and vegetable curries - but this lentil soup is easy, healthy and tasty.

Lentils

Lentils are legumes like peas, garbanzos and peanuts. They are mostly carbohydrate and protein and not very much fat. They have tons of fiber, with a half cup of cooked lentils coming in at around 8 grams.

Like other legumes, you can cook them whole, but they are also great in soups and pureed into sauces. There are three main types. The small green lentil is also known as the French lentil. It has a thin shell and a stronger pea-like flavor. Red and yellow lentils are slightly smaller and not as plump as green lentils. They have a milder flavor. French lentils take a little longer to cook than their red and yellow cousins. More About Lentils


 

Curried Lentil Soup



Servings = 4 | Serving size =about 2 cups

Cooking Time = 60 Minutes

This recipe can be multiplied by 2, 3, 4, 5, 6.

This recipe can be divisible by 2.

This recipe makes great leftovers, and like many soups, is better the following day. Keeps well, refrigerated, 4-5 days.

1 tsp olive oil
1 large onion (diced)
2 large carrots (diced)
2 ribs celery (divided)
1 tsp ground cumin
1 1/2 tsp curry powder
3 1/2 cups water
1 cup green lentils
1/8 tsp red pepper flakes
1/2 tsp salt
fresh ground black pepper (to taste)

Place the olive oil in a large sauce pan over medium high heat.

Add the onion and cook, stirring frequently, for about 3 minutes.

Add the carrots and celery and cook, stirring frequently, for another 3 minutes.

Add the cumin and curry powder and cook for about one minute.

Add the water, lentils, red pepper flakes, salt, and pepper.

Reduce the heat to medium-low and cook for about 30 minutes, or until the lentils are just cooked. Stir occasionally.

Serve.

Nutrition Facts

Serving size = about 1 1/2 cups

Servings = 4

.

Amount Per Serving

Calories 217 Calories from Fat 19
  % Daily Value
Total Fat 2g 3%
    Saturated Fat <1g 0%
    Monounsaturated Fat 1g  
    Trans Fat 0g  
Cholesterol 0mg 0%
Sodium 338mg 14%
Total Carbohydrates 37g 12%
    Dietary Fiber 17g 57%
    Sugars 5g  
Protein 12g  
Vitamin A 122% Vitamin C 15%
Calcium 7% Iron 25%
Vitamin K 15 mcg Potassium 710 mg
Magnesium 74 mg