Curried Lentil Soup with Yogurt and Cilantro

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Curried Lentil Soup with Yogurt and CilantroRecipe
Photo: Johnny Autry; Styling: Missie Neville Crawford
Look for packaged precooked lentils without salt or fat added. We like Target's Archer Farms brand beluga lentils.
Serves 4 (serving size: about 1 1/2 cups soup and 1 tablespoon yogurt)


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1 tablespoon canola oil
1 cup prechopped onion
1 tablespoon minced fresh garlic
1 tablespoon minced peeled fresh ginger
1 1/2 tablespoons curry powder
1/8 teaspoon ground red pepper
3 cups fat-free, lower-sodium chicken broth
1 1/2 tablespoons balsamic vinegar
2 (8-ounce) packages steamed lentils
2 cups fresh baby spinach
1/4 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
1/4 cup chopped fresh cilantro, divided
1/4 cup plain 2% reduced-fat Greek yogurt


1. Heat a medium saucepan over medium heat. Add oil to pan; swirl to coat. Add onion; sauté 3 minutes. Add garlic and ginger; sauté 1 minute. Add curry powder and red pepper; cook 30 seconds, stirring constantly. Add broth, vinegar, and lentils. Increase heat to high; bring to a boil. Reduce heat; simmer 5 minutes.

2. Place half of lentil mixture in a blender. Remove center piece of blender lid; secure lid on blender. Place a clean towel over opening in lid. Blend until smooth. Add blended mixture, spinach, salt, and pepper to pan; stir until spinach wilts. Stir in 2 tablespoons cilantro. Serve with yogurt and remaining cilantro.

Created date

November 2012

Nutritional Information

Calories 221
Fat 5 g
Satfat 0.6 g
Monofat 2.4 g
Polyfat 1.3 g
Protein 13.3 g
Carbohydrate 31.7 g
Fiber 11 g
Cholesterol 1 mg
Iron 5 mg
Sodium 488 mg
Calcium 62 mg