Curried Lentil Soup
Warm, savory dish may help reduce Alzheimer's disease risk.
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Preparation Time: 5 minutes
Cooking Time: 25 minutes
Servings: 4 (approximately 6 cups total)
Calories: 285 per serving
Percent from Fat: 14%
Course: Soups - Meal
Food as MedicineSM Ingredient: Lentil
Food as MedicineSM TipLentils have more protein than any other legume, next to soybeans. India's rate of Alzheimer's disease is one of the world's lowest, possibly because of the turmeric found in curry.
Culinary Taste TipMadras curry powder is highly seasoned, pungent and hot—highly representative of curries from southern India.
Culinary Technique TipNever tried curry? The key is to start at home by adding small amounts to foods you know and enjoy. Sprinkle on chicken or chops before cooking, scramble a bit with eggs, or sauté with vegetables. Your whole family will love the flavors.
Ingredients1 carton (8 ounces) plain fat-free or low-fat yogurt
2 teaspoons canola oil
1 large white onion, chopped
2 large carrots, thinly sliced
Three-fourths cup red lentils
2 teaspoons curry powder, preferably Madras curry powder (see Tips)
1 cup of fruity red wine such as merlot
4 and one-quarter cups low-salt chicken or veggie broth
Three-fourths teaspoon salt
One-quarter cup chopped cilantro
PreparationPlace a strainer over a bowl; line with a double thickness of paper towels. Place yogurt in a strainer to drain and thicken while you prepare the soup.
Heat a large saucepan over medium-high heat. Add oil, then onion; cook 5 minutes stirring occasionally. Stir in carrots, lentils, and curry powder; cook 1 minute. Stir in broth, wine, and salt; cover and bring to a boil over high heat. Reduce heat and simmer uncovered 18 to 20 minutes or until lentils and vegetables are tender. Ladle into soup bowls; top with thickened yogurt and cilantro.
SubstitutionsGaram masala may replace curry powder for a richer, rounder flavor. Garam masala is an Indian blend of dry-roasted and ground Indian spices such as curry powder, cloves, coriander, cumin, cinnamon, fennel, mace, nutmeg, black, pepper, and dried chiles. Look for it in Middle Eastern or Indian markets and in the gourmet section of some supermarkets. Additional chicken or vegetable broth may replace red wine; it will give a cleaner, more beany taste to the soup. For a spicier soup, add ¼ teaspoon cayenne pepper along with the salt.
TipsMadras curry powder, representative of curries from southern India, is highly seasoned, pungent, and hot. Strain the yogurt in the refrigerator the day before to make a tart "cream cheese" you can flavor with minced garlic and Tabasco sauce for a beautiful garnish.
Nutritional AnalysisTotal fat (g) 4.4;Fat calories (kc) 4; Cholesterol (mg) 4.6;Saturated fat (g) 1.4;Polyunsaturated fat (g) 0.7;Monounsaturated fat (g) 2.3
Fiber (g) 7.1;Carbohydrates (g) 34.7;Sugar (g) 8.1;Protein (g) 19.2;Sodium (mg) 633;Calcium (mg) 154;Magnesium (mg) 68.6
Zinc (mg) 2.4;Selenium (mcg) 24;Potassium (mg) 1011;Flavonoids (mg) 2.1;Lycopene (mg) 0;Fish (oz) 0;Nuts (oz) 0;Vitamin A (RE) 1024
Beta-carotene (RE) 6076 ;Vitamin C (mg) 7;Vitamin E (mg) 0.6;Thiamin B1 (mg) 0.3;Riboflavin B2 (mg) 0.3;Niacin B3 (mg) 5.2;Vitamin B6 (mg) 0.4;Folic acid (mcg) 225;Vitamin B 12 (mcg) 0.6
Comments on Curried Lentil Soup
Hoaw many calories?
the recipe calls for lentils. I don't cook them and the recipe doesn't specify if they are the dried or another preparation of the lentils. Which type do I buy?
I am from South India. What you mentioned is the disgusting variation/pronunciation of Madras lentil surry soup(sambar) which was hard to view.
You are welcome to learn from some authentic chefs from around the world please.
I like recipes which adapt foods from elsewhere to what is available in the local markets, especially since exotic ingredients are not uniformly labeled and sold. A lot of the East Indian ("curry") spices have been shown to be able to treat cancers to infections and imbalances of all kinds. Keep up the good work!
It sounds delicious! Thank you for the recipe. Even if it is not authentically Indian, supposedly, it is obviously healthy and is easy to make.
We make dal quite often which is similar but is often cooked until the red lentils almost dissolve. Instead of curry powder you can use 1/2t turmeric. When the dal is done you can fry some sliced garlic, cumin seeds and, if available, mustard seeds, add to the dal and close the lid. (This is called a tarka.) Some spinach leaves added just before serving so they wilt is another option. We serve this "thickened" soup over brown rice. I've never added red wine or used yogurt in this fashion but will certainly do so!
I tried this and I really liked it. Thank you!
I just served it and it was a hit. I also added kale, yellow squash and tomatoes. Delicious, thanks.
LOVED this. It had a touch of sweetness that was just perfect. I suggest using Fage brand greek yogurt (I like 0%) because it's SO thick you can skip the draining the yogurt step which saves time. The red lentils should be dry because you cook them down.
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