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Nepalese Red Lentil Soup

Yield 8 servings (serving size: about 1 cup)
Turmeric gives this creamy soup a deep golden color, and the red lentils lend it a slightly sweeter flavor than brown or green lentils would. The lentils also provide niacin and plenty of folate, a B vitamin that may help delay cognitive decline.

Ingredients

  • 1 tablespoon canola oil
  • 1 tablespoon butter
  • 2 cups chopped red onion
  • 1 tablespoon minced peeled fresh ginger
  • 1 tablespoon finely chopped seeded jalapeño pepper
  • 6 cups water
  • 2 cups dried small red lentils
  • 1 1/2 teaspoons salt
  • 1/2 teaspoon ground turmeric
  • 1/4 teaspoon five-spice powder
  • 1/3 cup chopped fresh cilantro
  • 2 tablespoons fresh lemon juice

Nutrition Information

  • calories 217
  • caloriesfromfat 17 %
  • fat 4.2 g
  • satfat 1 g
  • monofat 1.6 g
  • polyfat 1.1 g
  • protein 13.5 g
  • carbohydrate 32.7 g
  • fiber 7.7 g
  • cholesterol 4 mg
  • iron 2.9 mg
  • sodium 453 mg
  • calcium 31 mg

How to Make It

  1. Heat oil and butter in a Dutch oven over medium-high heat. Add onion, ginger, and jalapeño; sauté 4 minutes or until tender. Stir in 6 cups water and next 4 ingredients (through five-spice powder); bring to a boil. Cover, reduce heat, and simmer for 15 minutes or until lentils are tender, stirring occasionally.

  2. Place one-third of lentil mixture in a blender. Remove center piece of blender lid (to allow steam to escape); secure blender lid on blender. Place a clean towel over opening in blender lid (to avoid splatters). Blend until smooth. Pour pureed lentil mixture into a large bowl. Repeat procedure twice with remaining lentil mixture. Stir in cilantro and juice. Serve immediately.