Glowing Spiced Lentil Soup

• 分量: 7 items
• 総時間: 35 minutes

材料

1 1/2 tablespoons (22.5 mL) extra-virgin olive oil

2 cups (280 grams) diced onion (1 medium/large)

2 large garlic cloves, minced

2 teaspoons ground turmeric

1 1/2 teaspoons ground cumin

1/2 teaspoon cinnamon

1/4 teaspoon ground cardamom

1 (14-ounce/398 mL) can diced tomatoes, with juices

1 (14-ounce/398 mL) can full-fat coconut milk*

3/4 cup (140 grams) uncooked red lentils, rinsed and drained

3 1/2 cups (875 mL) low-sodium vegetable broth

1/2 teaspoon fine sea salt, or to taste

Freshly ground black pepper, to taste

Red pepper flakes or cayenne pepper, to taste (for a kick of heat!)

1 (5-ounce/140-gram) package baby spinach

2 teaspoons (10 mL) fresh lime juice, or more to taste

手順

In a large pot, add the oil, onion, and garlic. Add a pinch of salt, stir, and sauté over medium heat for 4 to 5 minutes until the onion softens.

Stir in the turmeric, cumin, cinnamon, and cardamom until combined. Continue cooking for about 1 minute, until fragrant.

Add the diced tomatoes (with juices), entire can of coconut milk, red lentils, broth, salt, and plenty of pepper. Add red pepper flakes or cayenne, if desired, to taste. Stir to combine. Increase heat to high and bring to a low boil.

Once it boils, reduce the heat to medium-high, and simmer, uncovered, for about 18 to 22 minutes, until the lentils are fluffy and tender.

Turn off the heat and stir in the spinach until wilted. Add the lime juice to taste. Taste and add more salt and pepper, if desired. Ladle into bowls and serve with toasted bread and lime wedges.

栄養

• サービングサイズ: 1 cup (250 mL)
• カロリー: 260 calorie
• 脂肪総量: 16 g
• 飽和脂肪: 11 g
• ナトリウム: 250 mg
• 炭水化物総量: 24 g
• 食物繊維: 8 g
• 糖質総量: 4 g
• タンパク質: 8 g