Curried Lentil Soup with Yogurt and Cilantro

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.

Yield: Serves 4 (serving size: about 1 1/2 cups soup and 1 tablespoon yogurt)
Recipe from Cooking Light

More From Cooking Light

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

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. 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. 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.
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