Curried Lentil and Spinach Soup

8 Reviews
88% would make this recipe again

This recipe is incompatible with your food profile

Preparation : 10 min Cooking : 45 min
210 calories/serving

Ingredients

2 1/2 cups green or brown lentils (dried) 14.5 oz
1 onions, finely chopped 7.1 oz
1 carrots, finely chopped 3.5 oz
1 stalk celery, finely chopped 2.4 oz
2 cloves garlic, minced or pressed
1/2 dried chili peppers, minced 0.1 oz
1 tbsp gingerroot, minced 0.5 oz
2 tbsp olive oil 1 fl.oz
1/2 tbsp curry powder 0.2 oz
1 tsp ground cumin 0.1 oz
1 bay leaf 0.1 oz
9 cups water 2.4 quarts
6 oz spinach, coarsely chopped 6 cups
1 pinch salt [optional]
ground pepper to taste [optional]

Before you start

It is not necessary to soak the lentils in advance.

Method

  1. Rinse and drain the lentils, then set aside.
  2. Prepare the vegetables: Finely chop the onions, carrots, and celery; mince or press the garlic. Mince the chili pepper and ginger. Set aside.
  3. Heat the oil in a large pot over medium heat. Add the onions, carrots, celery, and garlic, then sauté 8-10 min until they are golden-coloured with occasional stirring. Stir in the curry powder, chili pepper, ginger, cumin, and bay leaf. Cook 1 min with stirring, then pour in the water and lentils. Bring to a boil, then reduce the heat to medium-low and simmer, uncovered, until the lentils are tender, about 30 min. Add more water to thin the soup, if desired.
  4. Add the spinach to the soup and simmer until it is wilted, about 5 min. Season with salt and pepper to taste. Remove the bay leaf.
  5. Ladle the soup into bowls.

Observations

The soup keeps up to 7 days in the refrigerator or up to 3 months in the freezer.

Nutrition Facts Table

per 1 serving (390 g)

Amount

% Daily Value

Calories

210

Fat

3 g

5 %

Saturated 0.4 g
+ Trans 0 g

2 %

Cholesterol

0 mg

Sodium

40 mg

2 %

Carbohydrate

34 g

11 %

Fibre

7 g

27 %

Sugars

3 g

Net Carbs

27 g

Protein

15 g

Vitamin A

44 %

Vitamin C

17 %

Calcium

6 %

Iron

39 %
More info

Claims

This recipe is :
Excellent source of  :
Fibre, Folacin, Iron, Magnesium, Manganese, Potassium, Vitamin A, Vitamin K
Good source of  :
Copper, Niacin, Phosphorus, Vitamin B1, Vitamin B6, Zinc
Source of  :
Calcium, Pantothenic Acid, Selenium, Vitamin B2, Vitamin C, Vitamin E
Low  :
Calories, Fat, Saturated Fat, Sodium
Free  :
Added Sugar, Cholesterol, Trans Fat
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 1 ½
Vegetables ½
Meat and Alternatives 2
Fats ½
More info
Check out our Meal Plans for Type 2 Diabetes

Leave a review

You have to be logged in to leave a review
Your rating :
Would I make this recipe again?
Show Tips

Reviews are a valuable resource: they indicate whether members and their families are happy or not with a recipe. To be useful to other members, reviews should focus on the actual cooking and eating experience related to the recipe being reviewed.

Reviews written by someone who has not actually made or tasted the recipe, comments about other reviewers, other recipes or links to other sites, may be edited or deleted by our staff. Negative reviews are not deleted if the language is appropriate. If you come across an inappropriate review, please contact us.

Reviews

8 Reviews (8 with rating only) 88% would make this recipe again

My Notes

Show Tips

This space is reserved for your personal notes on the recipe. These notes are private and will only be visible to you. Here's an example of what these notes could say for a given recipe:

  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

This website uses cookies to give the best user experience, monitor the site performance, offer social networks features, or display advertisements. By clicking "ACCEPT", you consent to the use of cookies in accordance to our privacy policy.