lighter lentil soup with curried veg/rice

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Lentil Soup with Curried Vegetables and Rice

 

Recipe By :Lighter Quicker Better (1995 Sax, Simmons)

Serving Size : 8 Preparation Time :0:00

Categories : Soups & Stews Vegetarian Main

{Posted}

 

Amount Measure Ingredient -- Preparation Method

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

1 pound brown lentils -- rinsed, sorted

6 cups water

1 cinnamon stick (2 inches)

1 each small onion -- pierced with

2 each dried whole cloves

1 bay leaf

1 garlic clove -- bruised

1 leafy rib celery

1 1/2 cups 1% low-fat milk -- (1 1/2 to 2 cups)

1 cup chopped sweet onion

1 red bell pepper -- cored, 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 freshly ground black pepper

ACCOMPANIMENTS:

1 cup cooked brown rice (optional) -- see notes

1/2 cup lowfat yogurt

1/4 cup chopped cilantro

 

1. 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.

 

2. 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.

 

3. 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

sprinkling of cilantro.

 

TIP - THICKEN SOUPS with vegetable purees. Pureed cooked starchy vegetables,

like dried beans and potatoes, add the most body to soups. For a more lightly

thickened soup, puree cooked carrots, onions, mushrooms, broccoli, or peas, and

add them. About 1 cup pureed cooked vegetables will add body to 3 to 4 cups of

broth or other liquid.

 

EACH without rice: 261 Calories; 3g Fat (10.3% calories from fat); 19g Protein;

42g Carbohydrate; 19g Dietary Fiber. with rice: 288 Calories; 3g Fat (10.0%

calories from fat); 19g Protein; 48g Carbohydrate; 20g Dietary Fiber.

 

Source:

" Richard Sax and Marie Simmons "

Copyright:

" William Morrow & Co. ISBN: 0-688-13871-3 "

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Per Serving (excluding unknown items): 261 Calories; 3g Fat (10.3% calories from

fat); 19g Protein; 42g Carbohydrate; 19g Dietary Fiber; 3mg Cholesterol; 53mg

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 the soup as a main course, topped with yogurt and cilantro leaves.

 

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

 

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