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Curried Lentil and Spinach Soup

98 Reviews
86% would make this recipe again

Preparation : 10 min Cooking : 45 min
220 calories/serving
  • Can be done in advance
  • Can be frozen
  • Very easy
  • Gluten Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Vegetarian

Ingredients

2 1/2 cups green-brown lentils (dried) 400 g
1 onions, finely chopped 200 g
1 carrots, finely chopped 100 g
1 stalk celery, finely chopped 70 g
2 cloves garlic, minced or pressed
1/2 dried chili peppers, minced 0.4 g
1 tbsp gingerroot, minced 14 g
2 tbsp olive oil 30 mL
1/2 tbsp curry powder 5 g
1 tsp ground cumin 3 g
1 bay leaf 0.1 g
9 cups water 2.25 L
170 g spinach, coarsely chopped 6 cups
1/2 cup yogurt, plain, 2% 130 g
salt [optional]
ground pepper to taste [optional]

Before you start

It is not necessary to soak the lentils in advance.

Method

  1. Rinse and drain the lentils, then set aside.
  2. Prepare the vegetables: Finely chop the onions, carrots, and celery; mince or press the garlic. Mince the chili pepper and ginger. Set aside.
  3. 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.
  4. 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.
  5. 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.

Nutrition Facts Table

per 1 Serving (410g)

Amount

% Daily Value

Calories

220

Fat

3 g

5 %

Saturated 0.6 g
+ Trans 0 g

3 %

Cholesterol

0 mg

Sodium

50 mg

2 %

Carbohydrate

35 g

12 %

Fibre

7 g

27 %

Sugars

4 g

Protein

16 g

Vitamin A

45 %

Vitamin C

17 %

Calcium

9 %

Iron

39 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 1 ¼ servings
Grain Products : 0 serving
Milk and Alternatives : 0 serving
Meat and Alternatives : 1 ¼ servings

Claims

This recipe is :
Free  :
Added Sugar, Cholesterol, Trans Fat
Low  :
Calories, Fat, Saturated Fat, Sodium
Source of  :
Calcium, Selenium, Vitamin B2, Vitamin C, Vitamin E
Good source of  :
Copper, Niacin, Pantothenic Acid, Phosphorus, Vitamin B1, Vitamin B6, Zinc
Excellent source of  :
Fibre, Folacin, Iron, Magnesium, Manganese, Potassium, Vitamin A, Vitamin K

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 1 ½
Vegetables ½
Milk and Alternatives 0
Meat and Alternatives 2
Fats ½

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Members' Reviews

98 Reviews (92 with rating only ) 86% would make this recipe again
Sort By: Most Recent| Rating | Most Helpful
jetmekanik
april 26, 2012 | I would make this recipe again

I probably ended up using about twice the curry powder, but, let's face it: Curry powder has a VERY short shelf life, so if mine had been fresh, fresh, fresh it would have needed less. I thought the proportion of veggies was just fine, but I didn't really chop them up that finely. I wonder if pureeing half and adding back in would make it a little more attractive in appearance? It certainly is hearty, though!

Useful 0
Lily8687
july 11, 2010 | I would make this recipe again

The soup is much better when replacing the water by vegetable broth

Useful 0
JESorenson
april 27, 2010 | I would make this recipe again

Hearty! The yogurt added a nice flavor. A little sour cream would work, too. Our lentils were still a little gritty at 30 minutes. Should I have let it boil a bit more before reducing to a simmer; or just simmer longer? Quick. Easy. Will probably make for winter lunches.

Useful 0
slovakiasteph
january 26, 2010

Was rather tasteless until I added some chicken bullion.

Useful 0
indieb
december 17, 2009 | I would make this recipe again

I made this today and it was DELICIOUS! I did however make a few alterations because I didn't have a couple of the ingredients - I cut the chile peppers and ginger and replaced the curry powder with chili powder instead...results were amazing! I will definitely be making this recipe again, THANKS!

Useful 1

Top Reviews

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indieb
december 17, 2009 | I would make this recipe again

I made this today and it was DELICIOUS! I did however make a few alterations because I didn't have a couple of the ingredients - I cut the chile peppers and ginger and replaced the curry powder with chili powder instead...results were amazing! I will definitely be making this recipe again, THANKS!

Useful 1
jetmekanik
april 26, 2012 | I would make this recipe again

I probably ended up using about twice the curry powder, but, let's face it: Curry powder has a VERY short shelf life, so if mine had been fresh, fresh, fresh it would have needed less. I thought the proportion of veggies was just fine, but I didn't really chop them up that finely. I wonder if pureeing half and adding back in would make it a little more attractive in appearance? It certainly is hearty, though!

Useful 0
Lily8687
july 11, 2010 | I would make this recipe again

The soup is much better when replacing the water by vegetable broth

Useful 0