|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|
|ground pepper to taste [optional]|
Before you start
It is not necessary to soak the lentils in advance.
- Rinse and drain the lentils, then set aside.
- Prepare the vegetables: Finely chop the onions, carrots, and celery; mince or press the garlic. Mince the chili pepper and ginger. Set aside.
- 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.
- 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.
- Ladle the soup into bowls.
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)
% Daily Value
Servings of Canada's Food Guide1 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|
ClaimsThis 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
|Meat and Alternatives||2|