Dereks Hearty Lentil Soup

Dereks Hearty Lentil Soup
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Nutritional Info
  • Servings Per Recipe: 6
  • Amount Per Serving
  • Calories: 173.1
  • Total Fat: 3.0 g
  • Cholesterol: 0.0 mg
  • Sodium: 643.2 mg
  • Total Carbs: 29.3 g
  • Dietary Fiber: 9.2 g
  • Protein: 9.8 g

View full nutritional breakdown of Dereks Hearty Lentil Soup calories by ingredient
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Nice on a cold Canadian evening. Nice on a cold Canadian evening.
Number of Servings: 6


    1 tbsp Olive Oil
    1 1/2 cups chopped onions
    1 cup chopped celery
    2 tsp minced garlic
    2 cups small cauliflower florets
    1 cup diced carrots
    4 tsp mild curry powder
    2 tbsp grated gingeroot
    2 tsp each ground, cumin, ground coriander and chili powder
    1 tsp ground cinnamon
    3 cups vegetable broth
    1 can (19 oz/540 ml) dice tomatos, undrained
    1 can (19 oz/ 540 ml) lentils, drained and rinsed
    1/3 cup fat free sour cream
    1 to 2 tbsp minced fresh cilantro or parlsey
    Salt and fresh ground pepper to taste


Heat Olive oil over medium heat in a large nonstick soup pot. Add onions, celery and garlic. Cook and stir until vegetables begin to soften, about 3 to 4 minutes. Add Cauliflower, carrots, gingerroot, curry powder, cumin, coriander, chili powder and cinnamon. Stir until vegetables are coated with spices and cook 1 more minute.
Add broth, tomatos with liquid,and salt. Bring soup to a boil. Reduce heat to low and simmer covered for 15 minutes. Add lentils and simmer for 5 more minutes. Remove from heat.
Transfer half of soup to a blender and puree until smoth. Return pureed soup to pot with remaingin soup. Add sour crea and cilantro and mix well. Tast soup and season with salt and pepper if desired.


Number of Servings: 6

Recipe submitted by SparkPeople user PIERDY.

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Member Ratings For This Recipe

  • Excellent, hearty soup. Love all of the middle eastern flavours.
    I don't miss not having any meat in the recipe at all!!
    - 12/7/09

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