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Photo: Johnny Autry; Styling: Missie Neville Crawford Photo by: Photo: Johnny Autry; Styling: Missie Neville Crawford

Curried Lentil Soup with Yogurt and Cilantro

Look for packaged precooked lentils without salt or fat added. We like Target's Archer Farms brand beluga lentils.

Cooking Light DECEMBER 2012

  • Yield: Serves 4 (serving size: about 1 1/2 cups soup and 1 tablespoon yogurt)

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

Preparation

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.

Nutritional Information

Amount per serving
  • Calories: 221
  • Fat: 5g
  • Saturated fat: 0.6g
  • Monounsaturated fat: 2.4g
  • Polyunsaturated fat: 1.3g
  • Protein: 13.3g
  • Carbohydrate: 31.7g
  • Fiber: 11g
  • Cholesterol: 1mg
  • Iron: 5mg
  • Sodium: 488mg
  • Calcium: 62mg
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Curried Lentil Soup with Yogurt and Cilantro Recipe

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