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Preparation : 10 min Cooking : 45 min
220 calories/serving
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- Recipe
- Nutrition Info
- Cost Info
- Reviews( 111 )
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Ingredients
| 2 1/2 cups | green or brown lentils (dried) | 400 g | |
| 1 | onions, finely chopped | 200 g | |
| 1 | carrots, finely chopped | 100 g | |
| 1 stalk | celery, finely chopped | 70 g | |
| 2 cloves | garlic, minced or pressed | ||
| 1/2 | dried chili peppers, minced | 0.2 g | |
| 1 tbsp | gingerroot, minced | 14 g | |
| 2 tbsp | olive oil | 30 mL | |
| 1/2 tbsp | curry powder | 5 g | |
| 1 tsp | ground cumin | 3 g | |
| 1 | bay leaf | 0.2 g | |
| 9 cups | water | 2.25 L | |
| 170 g | spinach, coarsely chopped | 6 cups | |
| 1 pinch | salt [optional] | 0.2 g | |
| ground pepper to taste [optional] | |||
| 1/2 cup | yogurt, plain, 2% | 130 g |
Before you start
It is not necessary to soak the lentils in advance.
Method
- Rinse and drain the lentils, then set aside.
- Prepare the vegetables: Finely chop the onions, carrots, and celery; mince or press the garlic. Mince the chili pepper and ginger. Set aside.
- Heat the oil in a large pot over medium heat. Add the onions, carrots, celery, and garlic, then sauté 8-10 min until they are golden-coloured with occasional stirring. Stir in the curry powder, chili pepper, ginger, cumin, and bay leaf. Cook 1 min with stirring, then pour in the water and lentils. Bring to a boil, then reduce the heat to medium-low and simmer, uncovered,until the lentils are tender, about 30 min. Add more water to thin the soup, if desired.
- Add the spinach to the soup and simmer until it is wilted, about 5 min. Season with salt and pepper to taste. Remove the bay leaf.
- Ladle the soup into bowls. Top each serving with a spoonful of yogurt and serve.
Observations
The soup keeps up to 7 days in the refrigerator or up to 3 months in the freezer.
Nutrition Facts Table
per 1 serving (410 g)
Amount % Daily Value |
Calories 220 |
Fat 3 g 5 % |
Saturated 0.6 g 3 % |
Cholesterol 0 mg |
Sodium 50 mg 2 % |
Carbohydrate 35 g 12 % |
Fibre 7 g 27 % |
Sugars 4 g |
Net Carbs 28 g |
Protein 16 g |
Vitamin A 45 % |
Vitamin C 17 % |
Calcium 9 % |
Iron 39 % |
More info
Claims
This recipe is :
- Excellent source of :
- Fibre, Folacin, Iron, Magnesium, Manganese, Potassium, Vitamin A, Vitamin K
- Good source of :
- Copper, Niacin, Pantothenic Acid, Phosphorus, Vitamin B1, Vitamin B6, Zinc
- Source of :
- Calcium, Selenium, Vitamin B2, Vitamin C, Vitamin E
- Low :
- Calories, Fat, Saturated Fat, Sodium
- Free :
- Added Sugar, Cholesterol, Trans Fat
DIABETES Exchange
| Food Group | Exchanges |
|---|---|
| Starches | 1 ½ |
| Vegetables | ½ |
| Milk and Alternatives | 0 |
| Meat and Alternatives | 2 |
| Fats | ½ |
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This recipe is in the following categories
Beans/Legumes | Soups | High Fibre | Low Calorie | Low Cholesterol | Low Fat | Low Sodium | Halal | Kosher | Low Saturated Fat | Vegetarian | High Iron
Top Reviews
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Anonyme
october 20, 2021 | I would make this recipe again
I made this today and it was DELICIOUS!I did however make a few alterations because I didn't have a couple of the ingredients - I cut the chile peppers and ginger and replaced the curry powder with chili powder instead...results were amazing! I will definitely be making this recipe again, THANKS!
Useful 1
Anonyme
october 20, 2021 | I would make this recipe again
The soup is much better when replacing the water by vegetable broth
Useful 0
Anonyme
october 20, 2021
Was rather tasteless until I added some chicken bullion.
Useful 0
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