Recipes To Make

Curried Red Lentil Soup (Healthy High-Fiber)

Name: Curried Red Lentil Soup (Healthy High-Fiber)
Prep time: 10 min
Cook time: 25 min
Total time: 35 min
Yield: 4 servings
Ingredients: 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)

4 servings

porcje

10 minutes

czas aktywny

35 minutes

całkowity czas

Zacznij Gotować

Składniki

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)

Wskazówki

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.

Wartości Odżywcze

Wielkość Porcji

1 of 4

Kalorie

361 kcal

Tłuszcz Całkowity

8 g

Tłuszcz Nasycony

1 g

Tłuszcz Nienasycony

6 g

Tłuszcz Trans

Cholesterol

Sód

616 mg

Węglowodany Całkowite

60 g

Błonnik Pokarmowy

22 g

Cukry Całkowite

11 g

Białko

17 g