Low-fat curried lentil soup

12

PREP TIME

10 min

Makes

8 cups

* PLUS Cooking time: 30 minutes

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
  • 10.4 g,
  • Carbohydrates
  • 22.4 g,
  • Fat
  • 2.6 g,
  • Fibre
  • 4.7 g,
  • Sodium
  • 512 mg.

Because of the protein content of lentils, this soup makes an energy-boosting meal.