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Curried Lentil and Spinach Soup
Ingredients
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2 1/2 cups |
green-brown lentils (dried) |
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400 g |
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1 |
onions, finely chopped |
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200 g |
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1 |
carrots, finely chopped |
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100 g |
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1 stalk |
celery, finely chopped |
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70 g |
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2 cloves |
garlic, minced or pressed |
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1/2 |
dried chili peppers, minced |
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0.4 g |
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1 tbsp |
gingerroot, minced |
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14 g |
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2 tbsp |
olive oil |
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30 mL |
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1/2 tbsp |
curry powder |
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5 g |
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1 tsp |
ground cumin |
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3 g |
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1 |
bay leaf |
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0.1 g |
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9 cups |
water |
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2.25 L |
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170 g |
spinach, coarsely chopped |
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6 cups |
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salt to taste |
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ground pepper to taste |
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1/2 cup |
yogurt, plain, 2% |
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130 g |
Before you start
It is not necessary to soak the lentils in advance.
Method
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Rinse and drain the lentils, then set aside.
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Prepare the vegetables: Finely chop the onions, carrots, and celery; mince or press the garlic. Mince the chili pepper and ginger. Set aside.
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Heat the oil in a large pot over medium heat. Add the onions, carrots, celery, and garlic, then sauté 8-10 min until they are golden-coloured with occasional stirring. Stir in the curry powder, chili pepper, ginger, cumin, and bay leaf. Cook 1 min with stirring, then pour in the water and lentils. Bring to a boil, then reduce the heat to medium-low and simmer, uncovered,
until the lentils are tender, about 30 min. Add more water to thin the soup, if desired.
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Add the spinach to the soup and simmer until it is wilted, about 5 min. Season with salt and pepper to taste. Remove the bay leaf.
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Ladle the soup into bowls. Top each serving with a spoonful of yogurt and serve.
Remarks
The soup keeps up to 7 days in the refrigerator or up to 3 months in the freezer.
Claims
- Free :
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Added Sugar, Cholesterol, Trans Fat
- Low :
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Calories, Fat, Saturated Fat, Sodium
- Source of :
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Calcium, Selenium, Vitamin B2, Vitamin C, Vitamin E
- Good source of :
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Copper, Niacin, Pantothenic Acid, Phosphorus, Vitamin B1, Vitamin B6, Zinc
- Excellent source of :
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Fibre, Folacin, Iron, Magnesium, Manganese, Potassium, Vitamin A, Vitamin K
More info
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Nutrition Facts Table
Nutrition Facts
per 1 serving (410g)
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Amount
% DV*
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* DV = Daily Value
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Calories
220
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Fat
3.5 g
5 %
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Saturated 0.5 g
+ Trans 0 g
3 %
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Cholesterol
0 mg
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Sodium
50 mg
2 %
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Carbohydrate
35 g
12 %
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Fibre
7 g
27 %
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Sugars
4 g
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Protein
16 g
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Vitamin A
45 %
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Vitamin C
15 %
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Calcium
8 %
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Iron
40 %
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More info
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