Curried Red Lentil Soup
Curried Red Lentil Soup
Author: Adapted From Eating Well
Prep time:
Cook time:
Total time:
Serves: 6
This soup is inspired by the Indian side dish dal; the Hindi word means “split” and refers to the split peas or lentils used in its preparation. Fragrant ginger, curry, cinnamon and cumin add lots of rich flavor.
Ingredients
- 1 tablespoon canola oil
- 1 large onion,chopped
- 3 cloves garlic,minced
- 1 large head broccoli, diced very small, floret and stem
- 2 tablespoons minced fresh ginger
- 1 jalapeño pepper, seeded and minced, optional
- 1½ tablespoons mild curry powder
- 1 teaspoons cinnamon
- 1 teaspoon ground cumin
- 2 bay leaves
- 1½ cups red lentils, rinsed and picked over (see Note)
- 6 cups reduced-sodium chicken or vegetable broth
- 1 can lite coconut milk
- 3 tablespoons chopped fresh cilantro, or parsley
- 2 tablespoons lemon juice
- 2 tablespoons mango fresh or frozen mango, diced
- Salt & freshly ground pepper, to taste
- ½ cup plain nonfat yogurt (Greek yogurt works well)
Instructions
- Heat oil in a heavy stockpot over medium heat. Add onion and sauté until softened, 3 to 5 minutes. Add diced broccoli, garlic, ginger, jalapeno, curry powder, cinnamon, cumin and bay leaves and cook, stirring, for about 5 minutes longer.
- Stir in lentils, lite coconut milk, and broth and bring to a boil. Reduce heat to low and simmer, partially covered, until the lentils are tender, about 45 minutes.
- Discard bay leaves. Stir in cilantro (or parsley), lemon juice and top with mango. Season with salt and pepper. Ladle the soup into bowls and swirl in yogurt, about 1-2 Tablespoons per serving.
- Serve with a big green salad.
