Curried Red Lentil Soup
Look for red lentils in Indian grocery stores and, at the same time, replenish your rack of Indian spices. The freshest spices yield fuller curry flavor.
  • 2 teaspoons olive oil
  • 1 large onion, coarsely chopped
  • 2 garlic cloves, minced
  • 1-1/2 teaspoons cumin
  • 3/4 teaspoon turmeric
  • 1/2 teaspoon ground coriander
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/8 teaspoon cayenne pepper
  • 1 cup carrot juice
  • 1/2 pound unpeeled all-purpose potatoes, cut into 1/2-inch chunks
  • 1 cup red lentils (about 7 ounces), rinsed and picked over
  • 2 medium carrots, sliced
  • 1 bay leaf

1. In large saucepan, heat oil over medium-high heat. Add onion and garlic and saute until onion is tender, 5 to 6 minutes. Stir in cumin, turmeric, coriander, salt, black pepper, and cayenne, and stir-fry for 30 seconds.

2. Add carrot juice, potatoes, lentils, carrots, bay leaf, and 3-1/4 cups water; cover and bring to a boil over high heat. Reduce heat to medium-low and simmer, stirring occasionally, until lentils are tender, about 20 minutes. Remove and discard the bay leaf before serving.

Nutritional Information
Per serving: 181 calories, 1.9g total fat, 0.3g saturated fat, 1.2g monounsaturated fat, 0.2g polyunsaturated fat, 7g dietary fiber, 9g protein, 34g carbohydrate, 0mg cholesterol, 227mg sodium.
Good source of: beta-carotene, fiber, iron.

Date Published: 09/19/2005 > Printer-friendly Version

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