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Curried Lentil and Spinach Soup

7 Reviews
86% would make this recipe again

Preparation : 10 min Cooking : 45 min
210 calories/serving
  • Can be done in advance
  • Can be frozen
  • Very easy
  • Gluten Free
  • Lactose 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
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.

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 (390g)

Amount

% 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

44 %

Vitamin C

17 %

Calcium

6 %

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, 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

DIABETES Exchange

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

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Members' Reviews

7 Reviews (7 with rating only ) 86% would make this recipe again