curried red lentil soup

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* Exported from MasterCook *

 

Curried Red Lentil Soup

 

Recipe By :UC-Berkeley Wellness Cooking

Serving Size : 6 Preparation Time :0:00

Categories : Soups Vegetarian

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Amount Measure Ingredient -- Preparation Method

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2 teaspoons olive oil

1 large onion -- coarsely chopped

2 garlic cloves -- minced

1 1/2 teaspoons cumin

3/4 teaspoon turmeric

1/2 teaspoon ground coriander

1/4 teaspoon freshly ground black pepper

1/8 teaspoon cayenne pepper

4 1/4 cups low-sodium defatted vegetarian broth -- single strength

1/2 pound all-purpose potatoes -- unpeeled, 1/2-inch chunks

7 ounces red lentils -- (about 1 cup), rinsed and picked over

2 medium carrots -- sliced

1 bay leaf

 

1. In a large saucepan, warm the oil over medium high heat. Add the onion and

garlic and saute until the onion is tender, 5 to 6 minutes. Stir in the cumin,

turmeric, coriander, black pepper and cayenne, and stir-fry for 30 seconds.

 

2. Add the broth, potatoes, lentils, carrots and bay leaf, cover and bring to a

boil over high heat. Reduce the heat to medium low and simmer, stirring

occasionally, until the lentils are tender, about 20 minutes. Remove and discard

the bay leaf before serving.

 

VARIATION: * Original recipe suggests chicken broth.

 

Source:

" Simply Healthy Lowfat Cookbook by Wellness Cooking School, UC Berkeley "

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Per Serving (excluding unknown items): 188 Calories; 2g Fat (9.7% calories from

fat); 13g Protein; 31g Carbohydrate; 12g Dietary Fiber; 0mg Cholesterol; 455mg

Sodium. Exchanges: 1 1/2 Grain(Starch); 1 Lean Meat; 1 Vegetable; 1/2 Fat.

 

NOTES : Look for red lentils in Indian grocery stores and, at the same time,

replenish your rack of Indian spices. The fresher the spices here, the fuller

the remarkable curry flavor. (Makes 6 servings)

 

Nutr. Assoc. : 0 0 0 0 0 0 0 0 58487 4608 903920 0 0