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Spicy Red Lentil Soup
Contrary to what its name suggests, the colour of the «red» lentil is actually closer to orange. It is a smaller and rounder lentil than the more commonly found brown type and falls apart as it cooks. It is rich in proteins, minerals, vitamins A and B.
Ingredients
|
1 cup |
red-orange lentils (dried), rinsed and drained |
|
190 g |
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1 tbsp |
canola oil |
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15 mL |
|
1 |
red onions, finely chopped |
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150 g |
|
2 cloves |
garlic, pressed or minced |
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|
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1 tbsp |
gingerroot, grated |
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14 g |
|
1/2 tsp |
turmeric |
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2 g |
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1/2 tsp |
ground cumin |
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2 g |
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1/2 tsp |
curry powder |
|
2 g |
|
1/8 tsp |
ground cinnamon |
|
0.4 g |
|
1/8 tsp |
cayenne pepper |
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0.4 g |
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4 cups |
chicken broth |
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1 L |
|
3/4 cup |
canned tomatoes (diced) |
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200 g |
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2/3 cup |
unsweetened coconut milk [optional] |
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170 mL |
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1 1/2 tbsp |
lime juice, freshly squeezed |
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3/4 lime |
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salt to taste |
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ground pepper to taste |
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|
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3 tbsp |
fresh cilantro [optional] |
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6 g |
Before you start
It is not necessary to soak the lentils in advance.
Method
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Rinse the lentils well under cold water and drain.
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Heat the oil in a pot over medium heat. Finely chop the onion, add it to the pot, and
sauté with occasional stirring 4-5 min until translucent. Add the minced or pressed garlic, grated ginger and spices. Cook 1 min with
stirring. Add the lentils, broth, diced tomatoes, salt, and pepper.
- Bring to a boil then reduce the heat and
simmer, uncovered, 15-20 min until the lentils become very soft. Pour in the coconut milk (optional) and lime juice. Adjust the seasoning.
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Serve in bowls and garnish with fresh cilantro leaves (optional).
Claims
- Free :
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Added Sugar
- Source of :
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Niacin, Phosphorus, Selenium, Vitamin A, Vitamin B1, Vitamin B6, Vitamin C, Vitamin E
- Good source of :
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Copper, Fibre, Iron, Magnesium, Pantothenic Acid, Potassium, Zinc
- Excellent source of :
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Folacin, Manganese
More info
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Nutrition Facts Table
Nutrition Facts
per 1 serving (310g)
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Amount
% DV*
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* DV = Daily Value
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Calories
200
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Fat
9 g
14 %
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Saturated 6 g
+ Trans 0 g
31 %
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Cholesterol
0 mg
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Sodium
480 mg
20 %
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Carbohydrate
24 g
8 %
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Fibre
4 g
17 %
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Sugars
3 g
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Protein
9 g
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Vitamin A
6 %
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Vitamin C
15 %
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Calcium
4 %
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Iron
25 %
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More info
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