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Recipes

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
Servings
6

Prep Time
50