Low-fat curried lentil soup
14
- Prep Time10 min
- Total Time10 min
- Makes8 cups
Ingredients
1 tbsp butter
2 large onions, coarsely chopped
4 garlic cloves, minced
1 to 2 tsp curry powder
4 carrots
3 celery stalks
1 green bell pepper
6 cups chicken broth
1 tbsp cumin
1/2 to 1 tsp hot-red-chili-flakes
1 1/4 cups red lentils
Instructions
Rinse lentils in a sieve under cold running water and drain. In a large saucepan, melt butter over medium heat. Add onions, garlic and curry. Cook, stirring occasionally, until onions have softened, about 5 minutes. Meanwhile, thinly slice carrots and celery. Seed and chop green pepper. Add vegetables to onions as they are cut.
Pour in broth. Stir in lentils, cumin and chili flakes. Turn heat to high and bring to a boil, skimming off any foam that forms.
Reduce heat to low, cover and simmer, stirring often, until lentils soften and soup thickens, about 20 minutes. Covered and refrigerated, soup will keep for several days.
Nutrition (per serving)
Calories 149, Protein 10.4g, Carbohydrates 22.4g, Fat 2.6g, Fibre 4.7g, Sodium 512mg.
Because of the protein content of lentils, this soup makes an energy-boosting meal.
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