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Spicy Red Lentil Soup

47 Reviews
100% would make this recipe again

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.

Preparation : 10 min Cooking : 25 min
200 calories/serving
  • Can be done in advance
  • Can be frozen
  • Very easy
  • Gluten Free
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Vegetarian

Ingredients

1 cup red-orange lentils (dried), rinsed and drained 190 g
1 tbsp canola oil 15 mL
1 red onions, finely chopped 150 g
2 cloves garlic, pressed or minced
1 tbsp gingerroot, grated 14 g
1/2 tsp ground cumin 2 g
1/2 tsp curry powder 2 g
1/2 tsp ground cinnamon 2 g
1/8 tsp cayenne pepper 0.4 g
4 cups vegetable broth, low-sodium 1 L
3/4 cup canned tomatoes (diced) 200 g
1 1/2 tbsp lime juice, freshly squeezed 3/4 lime
2/3 cup unsweetened coconut milk [optional] 170 mL
salt [optional]
ground pepper to taste [optional]
3 tbsp fresh cilantro [optional] 6 g

Before you start

It is not necessary to soak the lentils in advance.

Method

  1. Rinse the lentils well under cold water and drain.
  2. 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.
  3. 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.
  4. Serve in bowls and garnish with fresh cilantro leaves (optional).

Nutrition Facts Table

per 1 Serving (280g)

Amount

% Daily Value

Calories

200

Fat

9 g

14 %

Saturated 6.2 g
+ Trans 0 g

31 %

Cholesterol

0 mg

Sodium

80 mg

3 %

Carbohydrate

24 g

8 %

Fibre

5 g

18 %

Sugars

3 g

Protein

8 g

Vitamin A

8 %

Vitamin C

14 %

Calcium

4 %

Iron

24 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : ¾ serving
Grain Products : 0 serving
Milk and Alternatives : 0 serving
Meat and Alternatives : ½ serving

Claims

This recipe is :
Low  :
Sodium
Source of  :
Niacin, Phosphorus, Selenium, Vitamin A, Vitamin B1, Vitamin B12, Vitamin B6, Vitamin C, Vitamin E, Vitamin K
Good source of  :
Copper, Fibre, Iron, Magnesium, Pantothenic Acid, Potassium, Zinc
Excellent source of  :
Folacin, Manganese
Free  :
Added Sugar

DIABETES Exchange

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

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Members' Reviews

47 Reviews (44 with rating only ) 100% would make this recipe again
Sort By: Most Recent| Rating | Most Helpful
strawberry_girl@rogers.com
january 25, 2013 | I would make this recipe again

Quick, easy and very flavourful. I'll definitely make this one again!

Useful 0
SunshineRG
january 25, 2011 | I would make this recipe again

It was very good. I used the recipe guidelines. I have light curry powder but the other spice makes it just right for me.

Useful 0
MelanieBaur
september 29, 2010 | I would make this recipe again

OK, I make lentil soup in the crock pot all the time, but THIS...THIS was AWESOME. Totally flavorful... I used a hot curry powder and doubled the amount, but otherwise, stuck to the recipe. I used the coconut milk (light) and left out the cilantro, but it was divine. Whoo hoo!

Useful 2

This recipe is in the following categories

Beans/Legumes | Soups | Vegetarian | High Iron | Vegan | Kosher | High Fibre | Low Sodium | Halal | Indian

Top Reviews

View All Reviews
MelanieBaur
september 29, 2010 | I would make this recipe again

OK, I make lentil soup in the crock pot all the time, but THIS...THIS was AWESOME. Totally flavorful... I used a hot curry powder and doubled the amount, but otherwise, stuck to the recipe. I used the coconut milk (light) and left out the cilantro, but it was divine. Whoo hoo!

Useful 2
strawberry_girl@rogers.com
january 25, 2013 | I would make this recipe again

Quick, easy and very flavourful. I'll definitely make this one again!

Useful 0
SunshineRG
january 25, 2011 | I would make this recipe again

It was very good. I used the recipe guidelines. I have light curry powder but the other spice makes it just right for me.

Useful 0