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Curried Lentil and Spinach Soup

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Published: February 05, 2013 9:34PM PST

brought to you by epicurious.com and NutritionData.com 

Calories 537; Total Fat 9g; Carbohydrates 83g

If you find lentils a bit bland on their own, you'll love this soup, which is spiced up with lots of ginger, garlic, and curry powder; the spices make it highly anti-inflammatory as well as flavorful. Wilted spinach adds texture along with valuable iron. This soup is also particularly high in fiber, with more than a day's supply in each serving.

Go to the healthy recipe on epicurious.com

Nutritional Information

Amounts per serving plus the % Daily Value (DV) based on a 2,000 calorie diet:

  • 537 Calories (27%)
  • 9g Total fat (13%)
  • 1g Saturated Fat (6%)
  • 1mg Cholesterol (0.5%)
  • 560mg Sodium (23%)
  • 83g Carbohydrate (28%)
  • 38g Fiber (153%)
  • 34g Protein (68%)

See the full nutritional analysis from NutritionData.com

More Healthy Recipes 

Ingredients

  • 2 tablespoons olive oil
  • 1 1/2 cups chopped onion
  • 1 cup chopped celery
  • 1 cup chopped peeled carrots
  • 3 garlic cloves, minced
  • 1 tablespoon curry powder (preferably Madras-style)
  • 1 tablespoon minced fresh ginger
  • 1 teaspoon ground cumin
  • 1 bay leaf
  • 1/4 teaspoon dried crushed red pepper
  • 9 1/2 cups (or more) water
  • 1 16-ounce bag dried lentils (about 2 1/2 cups)
  • 1 6-ounce bag baby spinach leaves
  • 1/2 cup chopped fresh cilantro
  • 1/2 cup plain nonfat yogurt

Preparation

Heat oil in heavy large pot over medium-high heat. Add next 4 ingredients; sauté until golden, about 10 minutes. Stir in curry powder, ginger, cumin, bay leaf, and dried crushed red pepper. Add 9 1/2 cups water and dried lentils; bring to boil. Reduce heat to medium-low and simmer uncovered until lentils are tender, adding more water by 1/2 cupfuls to thin soup, if desired, about 25 minutes. Add spinach and cilantro; simmer until spinach is wilted, about 5 minutes. Season soup with salt and pepper. (Can be made 1 day ahead. Chill soup uncovered until cold, then cover and keep refrigerated. Rewarm soup over medium heat, thinning with water if desired before serving.)

Ladle soup into bowls. Top each serving with spoonful of yogurt.

For more delicious recipes, go to epicurious.com