Red Lentil Mulligatawny with Apple-Celery Salsa

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

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Nutritional Information

Amount per serving
  • Calories: 280
  • Calories from fat: 19%
  • Fat: 5.9g
  • Saturated fat: 4.4g
  • Monounsaturated fat: 0.1g
  • Polyunsaturated fat: 0.1g
  • Protein: 17.6g
  • Carbohydrate: 42.4g
  • Fiber: 9.6g
  • Cholesterol: 0.0mg
  • Iron: 4.1mg
  • Sodium: 677mg
  • Calcium: 50mg

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

  1. To prepare salsa, combine the first 4 ingredients; cover and chill.
  2. 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.
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