Curried Lentil and Veggie soup
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 12
Ingredients
2 medium onions, diced5 cloves or garlic, peeled and diced4 tsp ginger root, peeled and diced2 fresh jalapenos, diced3 medium carrots, peeled and diced2 large stalks celery, diced3 medium size potatos, diced1 large sweet potato diced3 tbsp salted butter1 tbsp olive oilchopped cilantro, 5 tbsp and additional for garnishfresh lemon wedges (optional)1 tbsp cumin1tbsp coriander powder1 tbsp black pepper1 tbsp turmeric1 tsp cinnamon.5 tsp fenugreek4 cups reduced sodium chicken broth4 cups water2 can chick peas1 can diced tomato2 cups lentils (red or other)8 oz frozen spinach 5 oz froz peas
Rinse the lentils in a colander until the water is no longer murky, then set aside to drain.
Peel the garlic and ginger and dice along with the onions celery and jalapeno. melt the butter in a large saute pan, add the spices and cook untl just toasted, careful not to burn. Add the onions, garlic, ginger and jalapenos to the pan and saute until golden brown about 10 minutes. I add the olive oil as needed if the veggies are getting too dry in the pan.
In the meantime, peel the sweet potato and dice into bite size pieces. dice the potato as well (I leave the skin on, but peeled is good too), and the carrots In a large stockpot, add the 4 cups of low sodium chicken broth, and 4 cups of water. add the lentils, sweet potato, potato,carrots, can of diced tomato (undrained), the spinach, peas and the chick peas. Bring to a boil and then turn down to low to simmer for about 40 minutes or until the lentils are tender. I chop the cilantro and add it in at the end, with additional cilantro for garnish. I also serve with lemon slices to make it extra bright, and some whole wheat pitas or naan works really well too. I like my curries a little potent, so adjust the amounts to personal preference, a few tablespoons of premade curry powder would work just fine.
Serving Size: Makes appx 12 1.5 cup serving
Number of Servings: 12
Recipe submitted by SparkPeople user AMANDAJ1122.
Peel the garlic and ginger and dice along with the onions celery and jalapeno. melt the butter in a large saute pan, add the spices and cook untl just toasted, careful not to burn. Add the onions, garlic, ginger and jalapenos to the pan and saute until golden brown about 10 minutes. I add the olive oil as needed if the veggies are getting too dry in the pan.
In the meantime, peel the sweet potato and dice into bite size pieces. dice the potato as well (I leave the skin on, but peeled is good too), and the carrots In a large stockpot, add the 4 cups of low sodium chicken broth, and 4 cups of water. add the lentils, sweet potato, potato,carrots, can of diced tomato (undrained), the spinach, peas and the chick peas. Bring to a boil and then turn down to low to simmer for about 40 minutes or until the lentils are tender. I chop the cilantro and add it in at the end, with additional cilantro for garnish. I also serve with lemon slices to make it extra bright, and some whole wheat pitas or naan works really well too. I like my curries a little potent, so adjust the amounts to personal preference, a few tablespoons of premade curry powder would work just fine.
Serving Size: Makes appx 12 1.5 cup serving
Number of Servings: 12
Recipe submitted by SparkPeople user AMANDAJ1122.
Nutritional Info Amount Per Serving
- Calories: 284.8
- Total Fat: 6.3 g
- Cholesterol: 7.7 mg
- Sodium: 480.9 mg
- Total Carbs: 47.1 g
- Dietary Fiber: 11.8 g
- Protein: 12.6 g
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