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Nepalese Red Lentil Soup

Nepalese Red Lentil Soup

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.

Cooking Light SEPTEMBER 2006

  • Yield: 8 servings (serving size: about 1 cup)

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

Preparation

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.

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.

Nutritional Information

Amount per serving
  • Calories: 217
  • Calories from fat: 17%
  • Fat: 4.2g
  • Saturated fat: 1g
  • Monounsaturated fat: 1.6g
  • Polyunsaturated fat: 1.1g
  • Protein: 13.5g
  • Carbohydrate: 32.7g
  • Fiber: 7.7g
  • Cholesterol: 4mg
  • Iron: 2.9mg
  • Sodium: 453mg
  • Calcium: 31mg
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Nepalese Red Lentil Soup recipe

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