1 1/4 cup | green or brown lentils (dried) | 200 g | |
1/2 | onions, finely chopped | 100 g | |
1/2 | carrots, finely chopped | 50 g | |
1/2 stalk | celery, finely chopped | 35 g | |
1 clove | garlic, minced or pressed | ||
1/4 | dried chili peppers, minced | 0.1 g | |
1/2 tbsp | gingerroot, minced | 7 g | |
1 tbsp | olive oil | 15 mL | |
3/4 tsp | curry powder | 2 g | |
1/2 tsp | ground cumin | 1 g | |
1 | bay leaf | 0.2 g | |
4 1/2 cups | water | 1.13 L | |
90 g | spinach, coarsely chopped | 3 cups | |
1 pinch | salt [optional] | 0.2 g | |
ground pepper to taste [optional] | |||
1/4 cup | yogurt, plain, 2% | 65 g |
It is not necessary to soak the lentils in advance.
The soup keeps up to 7 days in the refrigerator or up to 3 months in the freezer.
per 1 serving (410 g)
Amount % Daily Value |
Calories 220 |
Fat 3 g 5 % |
Saturated
0.6 g
3 % |
Cholesterol 0 mg |
Sodium 50 mg 2 % |
Carbohydrate 35 g 12 % |
Fibre 7 g 27 % |
Sugars 4 g |
Net Carbs 28 g |
Protein 16 g |
Vitamin A 45 % |
Vitamin C 17 % |
Calcium 9 % |
Iron 39 % |
Food Group | Exchanges |
---|---|
Starches | 1 ½ |
Vegetables | ½ |
Milk and Alternatives | 0 |
Meat and Alternatives | 2 |
Fats | ½ |
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!
The soup is much better when replacing the water by vegetable broth
Was rather tasteless until I added some chicken bullion.