xpost: lentil and curried veg soup with rice

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Lentil soup with curried vegetables and rice

 

Recipe By :Lighter quicker better by Richard Sax and Marie Simmons 1995

Serving Size : 8 Preparation Time :0:00

Categories : Meatless Soups

{Posted}

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

1 pound brown lentils -- rinsed

6 cups water

1 cinnamon stick (2 inches)

1 small onion -- pierced with

2 whole cloves

1 bay leaf

1 garlic clove -- bruised

1 leafy rib celery

1 1/2 cups lowfat 1% milk

1/2 cup additional lowfat 1% milk -- (if desired to thin)

1 cup chopped sweet onion

1 red bell pepper -- 1/4-inch dice

1 large carrot -- 1/4-inch dice

1 tablespoon chopped garlic

1 tablespoon olive oil

1 teaspoon curry powder -- or more to taste

salt and black pepper

1 cup cooked brown rice (optional)

1/2 cup lowfat yogurt

1/4 cup chopped fresh cilantro

 

LENTILS [35 minutes total]. Combine the lentils, water, cinnamon stick,

onion stuck with cloves, bay leaf, bruised garlic and celery in a large

heavy saucepan. Cook, stirring, until mixture boils. Cook, covered, over

low heat until lentils are soft, about 25 minutes. Remove the cinnamon,

onion, bay leaf, and celery and discard. Working in batches, puree the

lentils. Transfer to a large wide saucepan. Add enough milk to get the

desired consistency.

 

VEGETABLES [15 minutes total]. In a large skillet, preferably nonstick,

combine the chopped onion, red pepper, carrot, chopped garlic and olive

oil. Cook over low heat, stirring, until mixture is coated with oil, about

30 seconds. Cover and cook the vegetables over low heat until tender, about

10 minutes. Uncover and turn heat to medium. Cook, stirring, until

vegetables begin to turn golden. Add the curry powder and cook, stirring, 1

minute. Add salt and pepper to taste.

 

COMBINE: Stir the vegetables and rice, if using, into the lentil soup.

Taste for salt and pepper. Ladle into bowls and garnish each with a

spoonful of yogurt and a sprinkle of cilantro.

 

- - - - - - - - - - - - - - - - - - -

 

Per Serving (excluding unknown items): 269 Calories; 3g Fat (11.0% calories

from fat); 19g Protein; 43g Carbohydrate; 20g Dietary Fiber; 3mg

Cholesterol; 57mg Sodium. Exchanges: 2 1/2 Grain(Starch); 1 1/2 Lean Meat;

1 Vegetable; 1/2 Non-Fat Milk; 1/2 Fat.

 

NOTES : Lentils require no soaking and cook quickly. For this soup, spice

up the lentils with cinnamon, cloves and bay leaf. Brown rice adds a nutty

flavor. Serve as main course, topped with yogurt and cilantro leaves.

 

Nutr. Assoc. : 903920 0 2705 0 0 0 0 0 0 2130706543 0 0 0 0 0 0 0

2130706543 0 0

 

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=^..^= PatH (Pat Hanneman)

online: http://home.earthlink.net/~kitpath/

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