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Curried Lentil Soup with Yogurt and Cilantro

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

Ingredients

  • 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

Nutrition 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

How to Make It

  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.