Indian Spiced Red Lentil Soup

Recipes

Jan 29, 2015

Indian Spiced Red Lentil Soup

Sweet potato adds a touch of sweetness and balances the warm spices while the red lentils provide fibre.

Preparation Time: 15 minutes

Cooking Time: 45 minutes

Serves: 4

Ingredients:

• 1 tbsp (15 mL) vegetable oil

• 1 Ontario onion, chopped

• 2 cloves Ontario garlic, minced

• 2 tsp (10 mL) grated fresh gingerroot

• 1 tsp (5 mL) ground cumin

• 1 tsp (5 mL) ground coriander seed

• 1/2 tsp (2 mL) turmeric

• 4 cups (1 L) sodium-reduced vegetable broth

• 1 cup (250 mL) red lentils, rinsed

• 2 tbsp (25 mL) tomato paste

• 1 tsp (5 mL) salt

• 1/4 tsp (1 mL) black pepper

• 1/8 tsp (0.5 mL) cayenne pepper

• 1 large Ontario sweet potato, peeled and diced (about 2 cups/500 mL)

• Plain yogurt, chopped fresh Ontario coriander or parsley (optional)

Preparation instructions:

In large pot, heat oil over medium heat and cook onion until softened, about 5 minutes. Add garlic, ginger, cumin, coriander seed and turmeric; cook, stirring, for 1 minute.

Add broth, lentils, 1-1/2 cups (375 mL) water, tomato paste, salt, pepper and cayenne; bring to boil. Reduce heat, cover and simmer for 15 minutes, stirring occasionally.

Add sweet potato; bring to boil. Reduce heat, cover and cook until lentils and potato are tender, about 15 minutes. Serve topped with yogurt and chopped coriander, if desired.

Nutritional Information:

1 Serving:

• PROTEIN: 15 grams

• FAT: 4 grams

• CARBOHYDRATE: 48 grams

• CALORIES: 284

• FIBRE: 8 grams

• SODIUM: 780 mg