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Spiced Coconut-Red Lentil Soup

Spiced Coconut-Red Lentil Soup

A handheld immersion blender makes quick work of pureeing this yellow-hued lentil soup in the pot.

Cooking Light OCTOBER 2008

  • Yield: 4 servings (serving size: about 1 1/3 cups)

Ingredients

  • 2 teaspoons olive oil
  • 2 cups chopped onion
  • 1 tablespoon minced peeled fresh ginger
  • 1 teaspoon ground cumin
  • 1/2 teaspoon ground coriander
  • 1/8 teaspoon ground cinnamon
  • 5 garlic cloves, minced
  • 3 cups fat-free, less-sodium chicken broth
  • 1 cup dried small red lentils
  • 1/2 cup water
  • 1 cup light coconut milk
  • 3 tablespoons chopped fresh basil
  • 2 tablespoons fresh lime juice
  • 1/4 teaspoon salt

Preparation

1. Heat oil in a large saucepan over medium heat. Add onion; cook 12 minutes or until golden. Stir in ginger and next 4 ingredients (through garlic); cook 1 minute, stirring constantly. Add broth, lentils, and 1/2 cup water; bring to a boil. Cover, reduce heat, and simmer 25 minutes or until lentils are tender.

2. Remove from heat; let stand 5 minutes. Place half 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 mixture into a large bowl. Repeat procedure with remaining lentil mixture. Return pureed mixture to pan. Stir in milk and remaining ingredients; cook over medium heat 2 minutes.

Nutritional Information

Amount per serving
  • Calories: 282
  • Calories from fat: 21%
  • Fat: 6.7g
  • Saturated fat: 3.2g
  • Monounsaturated fat: 1.8g
  • Polyunsaturated fat: 0.3g
  • Protein: 16.8g
  • Carbohydrate: 41.6g
  • Fiber: 9.3g
  • Cholesterol: 0.0mg
  • Iron: 3.9mg
  • Sodium: 463mg
  • Calcium: 65mg
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