Spicy Red Lentil Soup with Egg Panini

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Ingredients

??? red-orange lentils (dried), rinsed and drained ???
??? canola oil ???
??? red onions, finely chopped ???
??? garlic, pressed or minced ???
??? gingerroot, grated ???
??? turmeric ???
??? ground cumin ???
??? curry powder ???
??? ground cinnamon ???
??? cayenne pepper ???
??? chicken broth ???
??? canned tomatoes (diced) ???
??? unsweetened coconut milk [optional] ???
??? lime juice, freshly squeezed ???
??? salt [optional] ???
??? ground pepper to taste [optional] ???
??? fresh cilantro [optional] ???
??? panino rolls ???
??? eggs size large, boiled, sliced, for the panini ???
??? green onions/scallions, thinly sliced, for the panini ???
??? celery, thinly sliced, for the panini ???
??? mayonnaise, for the panini ???
??? baby spinach, for the panini ???

Before you start

It is not necessary to soak the lentils in advance.

Method

Soup:

  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.

Panini:

  1. At the same time, prepare the paninis with the rest of the ingredients. Ladle the soup into bowls, garnish with fresh cilantro leaves (optional) and serve with paninis.
This recipe is reserved to subscribers to Premium and VIP

N.B. If you are a physician or health professional, you may request free access.

Nutrition Facts Table

per 1 serving (480 g)

Amount

% Daily Value

Calories

570

Fat

19 g

29 %

Saturated 3.5 g
+ Trans 0.1 g

18 %

Cholesterol

230 mg

Sodium

1150 mg

48 %

Carbohydrate

77 g

26 %

Fibre

7 g

27 %

Sugars

5 g

Net Carbs

70 g

Protein

25 g

Vitamin A

28 %

Vitamin C

16 %

Calcium

16 %

Iron

50 %
More info

Claims

This recipe is :
Excellent source of  :
Copper, Fibre, Folacin, Iron, Magnesium, Manganese, Niacin, Pantothenic Acid, Phosphorus, Potassium, Selenium, Vitamin A, Vitamin B1, Vitamin B12, Vitamin B2, Vitamin K, Zinc
Good source of  :
Calcium, Vitamin B6, Vitamin E
Source of  :
Vitamin C, Vitamin D
Low  :
Calories, Saturated Fat
Free  :
Added Sugar, Trans Fat
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 4 ½
Fruits 0
Vegetables ½
Meat and Alternatives 1 ½
Fats 3
More info
Check out our Meal Plans for Type 2 Diabetes

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  • use my large pan with the copper bottom
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