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| Nutrition Facts | ||
|---|---|---|
|
Serving Size 1 (258g) Recipe makes 4 servings The following items or measurements are not included below: reduced-sodium fat-free chicken broth |
||
| Calories 250 | ||
| Calories from Fat 28 | (11%) | |
| Amount Per Serving | %DV | |
| Total Fat 3.2g | 4% | |
| Saturated Fat 0.5g | 2% | |
| Monounsaturated Fat 1.8g | ||
| Polyunsaturated Fat 0.7g | ||
| Trans Fat 0.0g | ||
| Cholesterol 0mg | 0% | |
| Sodium 404mg | 16% | |
| Potassium 922mg | 26% | |
| Total Carbohydrate 43.4g | 14% | |
| Dietary Fiber 18.1g | 72% | |
| Sugars 8.1g | ||
| Protein 14.1g | 28% | |
Gingery Lentil Soup
By: Engrossed
Nov 15, 2006
I don't remember where I got this recipe but it's good and healthy! If you enjoy a stronger flavor feel free to increase the garlic, ginger and spices. I usually do in all recipes I make but I hadn't made this in awhile so I posted the original.
SERVES 4
Ingredients
- 2 teaspoons olive oil
- 3 medium carrots, chopped
- 1 medium onion, chopped
- 2 teaspoons fresh ginger, peeled and grated
- 1 teaspoon garlic, minced
- 1 1/2 teaspoons curry powder
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper, freshly ground
- 2 (14 ounce) cans reduced-sodium fat-free chicken broth, plus
- 1/2 cup water, enough to equal 4 cups
- 1 cup brown lentils, rinsed and drained
- 1 (14 1/2 ounce) can diced tomatoes, drained
Directions
1
Heat oil in a large saucepan over medium heat.2
Add carrot and onion; cover and cook 3 minutes or until softened.3
Stir in ginger and garlic; cook 1 minute. Add curry, salt and pepper; cook 30 seconds.4
Stir in diluted broth and lentils; bring to a boil.5
Reduce heat; simmer covered, 20 to 25 minutes or until lentils are tender. Stir in tomatoes; cover and simmer 5 minutes.6
Divide soup evenly among 4 bowls.
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Featured Reviews for This Recipe
From: Uh Oh Maggie is Cooking
On Jan 30, 2008
Great flavor! I did add more of the garlic, curry powder and ginger as others suggested, and I also needed to add more broth simply because it started getting dry before the lentils were done. At that point, instead of chopping more garlic and ginger, I just added a little garlic powder and powdered ginger, and it still tasted great. Thank you for sharing this!
From: Annacia
On Jan 7, 2007
I just made this for lunch and it's very nice. After reading the other reviews I increased the ginger and curry and was glad that I did. I used veggie stock in place of the chicken broth and water. It's a no hassle soup to make, just toss it all in a pot and let it simmer for an easy and tasty soup.
From: justcallmetoni
On Jan 1, 2007
Like ms. ladypit, I enjoyed this soup but did not find it to be as strongly spiced as I hoped. I used a full tablespoon of ginger in my dish and replaced the olive oil with cooking spray. I will definitely make again as I love healthy lentil soups but will play a bit more with the aromatics.
From: ladypit
On Dec 31, 2006
Nice soup. Super easy to put together and let it just simmer while other things were being done. I found it to be blander then I expected with all the ginger and curry powder. Next time I'd use a garam masala I think, and a little more ginger. I used no oil in this (just cooking spray) to try to reduce the calories and fat a bit. Then I froze it for later eating. I'll let you know if it freezes well!
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