Curried Lentil and Spinach Soup

Curried Lentil and Spinach Soup

8 servings
Preparation 10 min
Cooking 45 min

210 calories per serving 


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 pinch salt [optional]   0.1 g
  ground pepper to taste    

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.

Remarks

The soup keeps up to 7 days in the refrigerator or up to 3 months in the freezer.

Nutrition Facts Table

Nutrition Facts

per 1 serving (390g)

Amount

% DV*

* DV = Daily Value

Calories

210

Fat

3 g

5 %

Saturated 0.4 g
+ Trans 0 g

2 %

Cholesterol

0 mg

Sodium

40 mg

2 %

Carbohydrate

34 g

11 %

Fibre

7 g

27 %

Sugars

3 g

Protein

15 g

Vitamin A

45 %

Vitamin C

15 %

Calcium

6 %

Iron

40 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: serving
Grain Products: 0 serving
Milk and Alternatives: 0 serving
Meat and Alternatives: serving

More info

Claims

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

More info


This recipe is in the following categories: Beans/Legumes | Soups | Halal | High Fibre | High Iron | Kosher | Low Calorie | Low Cholesterol | Low Fat | Low Saturated Fat | Low Sodium | Vegan | Vegetarian

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