Curried Lentil Soup
Curry blends with grated fresh ginger and colorful sweet potatoes to give this low-fat lentil soup a different flavor.
Ingredients
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1 medium onion, chopped (1/2 cup)
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1 medium fresh jalapeno pepper*, seeded and finely chopped
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3 cloves garlic, minced
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1 teaspoon grated fresh ginger
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1 tablespoon olive oil
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1 cup dry lentils, rinsed and drained
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2 medium sweet potatoes, peeled and cut into 1/2-inch pieces
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2 medium tomatoes, chopped
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2 14-ounce cans vegetable broth
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1 cup water
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1 tablespoon curry powder
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Dash salt
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Plain yogurt or dairy sour cream (optional)
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small fresh chili peppers*and/or crushed red pepper (optional)
Directions
1.
In a 4-quart Dutch oven, cook onion, jalapeno, garlic, and ginger in hot oil over medium heat until tender. Add lentils, sweet potatoes, tomatoes, broth, water, curry powder, and salt. Bring mixture to boiling; reduce heat.
2.
Cover; simmer 25 to 30 minutes or until lentils are tender. Top servings with yogurt or sour cream and garnish with chili peppers and/or crushed red pepper, if you like. Makes 4 to 6 servings.
*Note
Use caution when handling the hot chili peppers. Wear disposable gloves, and wash hands thoroughly after handling peppers while preparing.
Nutrition information
Calories 328, Total Fat 5 g, Cholesterol 0 mg, Sodium 886 mg, Carbohydrate 57 g, Fiber 19 g, Protein 18 g.
Percent Daily Values are based on a 2,000 calorie diet
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Recommended Recipe:
Italian Lentil Soup
Serve this low fat, high fiber soup as a light lunch or with a sandwich for dinner.
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