Red Lentil Mulligatawny with Apple-Celery Salsa

Red Lentil Mulligatawny with Apple-Celery Salsa Recipe
Becky Luigart-Stayner
This rich, creamy soup will thicken as it cools. Thin with hot water, a tablespoon at a time, to the desired consistency. Lentils provide fiber, folate, and protein, as well as iron. The fresh topping adds vitamin C, plus a dose of quercetin.

Yield:

4 servings (serving size: 1 cup soup and 1/4 cup salsa)

Recipe from

Cooking Light

Nutritional Information

Calories 280
Caloriesfromfat 19 %
Fat 5.9 g
Satfat 4.4 g
Monofat 0.1 g
Polyfat 0.1 g
Protein 17.6 g
Carbohydrate 42.4 g
Fiber 9.6 g
Cholesterol 0.0 mg
Iron 4.1 mg
Sodium 677 mg
Calcium 50 mg

Ingredients

Salsa:
2/3 cup finely chopped Granny Smith apple
1/4 cup finely chopped celery
1 tablespoon chopped fresh cilantro
1 tablespoon fresh lime juice
Soup:
3 1/2 cups fat-free, less-sodium chicken broth
1 cup dried small red lentils
1 cup chopped onion
1 1/2 cups light coconut milk
3 tablespoons tomato paste
1 teaspoon grated peeled fresh ginger
1/2 teaspoon ground cumin
1/8 teaspoon ground turmeric
1 teaspoon fresh lime juice
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper

Preparation

To prepare salsa, combine the first 4 ingredients; cover and chill.

To prepare soup, combine broth, lentils, and onion in a Dutch oven over medium-high heat; bring to a boil. Cover, reduce heat, and simmer 15 minutes or until lentils are tender. Pour half of lentil mixture in a blender; let stand 5 minutes. Process until smooth. Pour pureed lentil mixture into a bowl. Pour remaining lentil mixture into blender; process until smooth. Add coconut milk, tomato paste, ginger, cumin, and turmeric; process until smooth. Return coconut milk mixture and remaining pureed lentil mixture to pan. Cover and simmer over medium heat 10 minutes. Remove from heat; stir in 1 teaspoon juice, salt, and pepper. Ladle about 1 cup soup into each of 4 bowls; top each serving with 1/4 cup salsa.

Note:

Dana Jacobi,

Cooking Light

March 2006
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