Curried Red Lentil Soup (Healthy High-Fiber)

• 分量: 4 servings
• 調理時間: 10 minutes
• 総時間: 35 minutes

材料

2 tablespoons olive oil

1 medium onion (chopped)

2 carrots (sliced into discs)

3 cloves garlic (grated)

1 teaspoon ginger (grated)

2 teaspoons curry powder (or more to taste)

1 teaspoon turmeric powder

¼ teaspoon red pepper flakes

5 cups vegetable broth (or chicken broth)

1 can crushed tomatoes (15 oz / 400 g can)

1 cup dried red lentils (rinsed)

1 pound butternut squash (or any other winter squash/sweet potatoes — cut into small ½ inch, 1.5 cm dice)

¾ teaspoon salt (or more to taste + black pepper to taste)

1 lemon (+ Greek yogurt, parsley/cilantro, and rice to serve)

手順

Sauté the veggies and spice: Heat 2 tablespoons olive oil in a large pot over medium heat. Add 1 medium onion (chopped) and 2 carrots (sliced into discs), and cook for 3 to 4 minutes until they start to soften.

Stir in 3 cloves garlic (grated), 1 teaspoon ginger (grated), 2 teaspoons curry powder, 1 teaspoon turmeric powder, and ¼ teaspoon red pepper flakes. Cook for 30 seconds, just until the spices smell fragrant.

Add lentils and simmer: Pour in 5 cups vegetable broth and 1 can crushed tomatoes.

Add 1 pound butternut squash (cut into small ½ inch dice), 1 cup dried red lentils (rinsed), ¾ teaspoon salt, and a few grinds of black pepper. Bring to a gentle boil, then cover, lower the heat and simmer for about 20 minutes, or until the lentils and squash are soft.

Adjust: Taste the soup and add more salt, pepper, or spices if you like. If you want a brighter flavor, squeeze in a little lemon juice. You can also thin the soup with a splash of broth or water if it becomes too thick.

Serve with Toppings: Ladle the soup into bowls and finish with a spoonful of Greek yogurt, fresh herbs, a squeeze of lemon and a scoop of rice.

栄養

• サービングサイズ: 1 of 4
• カロリー: 361 kcal
• 脂肪総量: 8 g
• 飽和脂肪: 1 g
• 不飽和脂肪: 6 g
• ナトリウム: 616 mg
• 炭水化物総量: 60 g
• 食物繊維: 22 g
• 糖質総量: 11 g
• タンパク質: 17 g