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Monday, March 16, 2009

Curried Lentil Soup

I made this a while back and loved the earthy taste and the fact that it is super healthy. I've been very interested in getting good protein lately in forms other than meat. I am no vegetarian by any means, but I do believe good health can come from reducing our meat intake. I found it in a magazine called Family Circle. I just love lentils in any form. If you're looking for a healthy and very filling meal, this soup will definitely be enough. For someone looking for good-tasting food that is also good for you, this hits the spot.

-1 Tablespoon olive oil
-1 large onion, chopped
-1 large carrot, peeled and chopped
-2 teaspoons curry powder
-1 can (14.5 ounces) diced tomatoes, drained
-1 Cup dried lentils, picked over
-4 1/2 Cups low-sodium chicken broth
-1 Cup water
-1/2 teaspoon black pepper
-1/4 teaspoon salt
-1 bunch (about 3/4 pound) fresh kale, rinsed, tough stems removed, leaves coarsely chopped (about 8 Cups)
-1/4 Cup 2% Greek yogurt

Heat olive oil in a large pot over medium-high heat. Cook onion and carrot, stirring occasionaly, 5 minutes. Stir in curry powder and cook one minute more. Add tomatoes, lentils, broth, water and 1/4 teaspoon pepper to pot. Bring to a boil, then partially cover. Reduce heat to medium-low and simmer for 45 minutes or until lentils are tender. In batches, puree soup in a blender until smooth; return to pot and gently reheat. Stir in remaining 1/4 teaspoon pepper, salt and kale. Cook 5 minutes or until kale is wilted and tender. Dollop each serving with 1 Tablespoon yogurt.

Makes: 4 servings
Prep: 10 minutes
Cook: 55 minutes

Per Serving: 314 calories; 4 g fat (1 g sat.); 22 g protein; 50 g carbohydrate; 11 g fiber; 1,028 mg sodium; 7 mg cholesterol

1 comment:

Analisha said...

This looks good. I have never tried anything like it so it will be nice to try. Thanks for posting the nutrition facts as well. That helps me to know if I want to make the meal or not.