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| Nutrition Facts | ||
|---|---|---|
|
Serving Size 1 (133g) Recipe makes 4 servings The following items or measurements are not included below: reduced-fat chicken broth 1 1/2 cups light coconut milk |
||
| Calories 210 | ||
| Calories from Fat 6 | (3%) | |
| Amount Per Serving | %DV | |
| Total Fat 0.7g | 1% | |
| Saturated Fat 0.1g | 0% | |
| Monounsaturated Fat 0.2g | ||
| Polyunsaturated Fat 0.3g | ||
| Trans Fat 0.0g | ||
| Cholesterol 0mg | 0% | |
| Sodium 105mg | 4% | |
| Potassium 692mg | 19% | |
| Total Carbohydrate 38.9g | 12% | |
| Dietary Fiber 16.4g | 65% | |
| Sugars 6.5g | ||
| Protein 13.5g | 26% | |
Red Lentil Mulligatawny With Apple-Celery Salsa
By: Brooke the Cook in WI
Mar 6, 2008
Creamy red lentil soup with a refreshing salsa made of apple, celery and cilantro makes this surprisingly complex! If you like spicy, you could try adding some cayenne, curry paste or even red pepper flakes. From Cooking Light, March 2006. Note: Swanson's 99% fat free broth and Lite Coconut milk add 75 calories per serving; keeping each bowl under 300 calories - and these are big sized bowls!
SERVES 4
Ingredients
Salsa
- 2/3 cup granny smith apple, finely chopped
- 1/4 cup celery, finely chopped
- 1 tablespoon fresh cilantro, chopped
- 1 tablespoon fresh lime juice
Soup
- 3 1/2 cups reduced-fat chicken broth (if making Vegetarian, use vegetable broth)
- 1 cup small dried red lentils
- 1 cup onion, chopped
- 1 1/2 cups light coconut milk
- 3 tablespoons tomato paste
- 1 teaspoon fresh ginger, peeled grated
- 1/2 teaspoon cumin
- 1/8 teaspoon turmeric
- 1 teaspoon fresh lime juice
- salt, to taste
- pepper, to taste
Directions
1
Prepare salsa - combine salsa ingredients; cover and chill.2
Combine broth, lentils and onion in large saucepan over medium high heat; bring to boil. Cover, reduce heat and simmer 15 minutes or until lentils are tender.3
Remove from heat; add coconut milk, tomato paste, ginger, cumin and turmeric.4
Process soup in food processor or blender in batches until smooth.5
Return to saucepan; cover and simmer over medium heat for 10 minutes. Remove from heat; stir in lime juice, salt & pepper.6
Ladle into soup bowls and top with apple salsa.
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- Course > Main Dish > One-Dish Meal
- Course > Soups > Bisques/Cream
- Main Ingredient > Beans > Lentils
- Main Ingredient > Fruit > Nuts > Coconut
- Main Ingredient > Fruit > Apples
- Preparation > Time to Make > < 60 mins
- Preparation > Simple
- Preparation > Equipment > Small Appliance > Food Processor/Blender
- Occasion > Seasonal > Fall
- Occasion > Seasonal > Winter
- Occasion > Taste/Mood > Comfort Food
Featured Reviews for This Recipe
From: pugsinbuffalo
On Apr 20, 2009
the flavor was spot on and i felt that the salsa really made this soup something special. My soup was really thin, so next time i will use less veggie broth. also, no one else mentioned this, but i found that perhaps there were a few too many onions.
From: Sharon123
On Mar 23, 2009
A very nice, slightly sweet with the salsa soup! It really hit the spot and was easy to put together. I used young coconut juice which worked well. Thanks Brooke for sharing such a yummy recipe!
From: Kumquat the Cat's friend
On Mar 17, 2008
Wow, this is really tops! The salsa was great with the soup. I strongly recommend this recipe. If you don't add extra spices, it's not too spicey for sensitive palattes (except maybe some kids). I added extra cayenne, and I thought it could use even more spice, like extra cumin? Instead of chicken broth I used vegetable broth, and unfortunately I couldn't find light coconut milk so I put in only 3/4 cups of regular. Also, since BF is not overly fond of cilantro, I put in basil instead (some of which I happened to have), which I thought was a more than adequate substitute. You could try eating this without blending it up first, but I think it's better blended. I think I'll add this to my favorites cookbook! Thanks Brooke!
From: Dreamer in Ontario
On Mar 17, 2008
This soup has a very unusual blend of flavours that comes together beautifully. I couldn't find light coconut milk and used regular. I followed the recipe as written and it had just the right amount of spiciness for me.
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