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Curried Red Lentil Soup
3 Tablespoons Canola Oil
4 garlic cloves, minced
Fresh ginger root (2 inch piece,
Peeled and minced or grated)
1 cup finely chopped onions
1 cup finely chopped carrots (about 2)
1 cup finely chopped celery
1 red bell pepper, finely chopped
1 tablespoon curry powder
1 teaspoon ground coriander
1 teaspoon crushed or ground cumin seeds
½ teaspoon cinnamon
Salt and freshly ground black pepper
For extra heat, add ½ teaspoon (or more) crushed red pepper
flakes
6 cups water or vegetable broth
1 cup red lentils, washed and sorted
Zest and juice of one lime
Garnish: Chopped Fresh Cilantro and
Non or low-fat plain yoghurt
In a 4-6 quart stockpot with a heavy
bottom, cook garlic, ginger and onions in the canola oil
over medium heat, stirring frequently, until the onions are
soft and translucent. Season with a little salt while
stirring. Do not brown. Turn heat lower if necessary.
Because of the small amount of oil, you may need to add a
dash of water now and then to keep the vegetables from
sticking. Add the chopped carrots and celery and stir for a
minute or two longer. Add chopped red pepper, and stir
briefly. Add the spices to the pot and stir to combine with
the vegetables. Continue to cook over low-medium heat,
stirring frequently for about 2 more minutes. Add 6 cups
water or vegetable broth and red lentils to the pot. Stir
and raise the heat to high and bring the mixture to a boil.
Reduce heat to simmer and cook the soup until the lentils
are tender, about 20 minutes. When the lentils are soft and
breaking apart and the soup has thickened, it is ready. Add
the zest and juice of one lime and a handful of chopped
fresh cilantro to the pot, stir and adjust seasonings. You
may wish to add a little salt and freshly ground black
pepper, to taste, at this time. Ladle into individual bowls
and garnish with a dollop of yoghurt and additional chopped
fresh cilantro.
Nutritional Facts
Serving Size — 6
Calories per serving —
Total Fat —
Saturated Fat —
Cholesterol —
Total Carbohydrate
Dietary Fiber —
Sugars —
Protein —
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