Glowing Spiced Lentil Soup

16 35 172
Ingredients Minutes Calories
Prep Cook Servings
15 min 20 min 7
Glowing Spiced Lentil Soup
Health Highlights
This soup is so quick and easy because there aren’t many vegetables to chop

Ingredients


1 1/2 tbsp Extra virgin olive oil (extra-virgin)
2 cup White onion (diced)
2 clove(s) Garlic (minced)
2 tsp Turmeric, powder
1 1/2 tsp Cumin (ground)
1/2 tsp Cinnamon
1 dash Cardamom, ground
1 can(s) (16 oz) Diced tomatoes, canned (with juices)
1 can(s) (15oz) Coconut milk, sweetened (full-fat)
3/4 cup Red lentils, raw (uncooked, rinsed and drained)
3 1/2 cup Vegetable stock/broth, low sodium
1/2 tsp Sea Salt (sea salt)
1/2 tsp Black pepper (to taste)
1 dash Cayenne pepper (optional; to taste)
140 gm Spinach
2 tsp Lime juice (fresh) (fresh; or more to taste)

Instructions


  1. In a large pot, add the oil, onion, and garlic. Sauté over medium heat for 4 to 5 minutes until the onion softens.
  2. Stir in the turmeric, cumin, cinnamon, and cardamom until combined. Continue cooking for about 1 minute, until fragrant.
  3. Add the diced tomatoes (with juices), entire can of coconut milk, red lentils, broth, salt, and pepper. Add cayenne, if desired, to taste. Stir to combine. Increase heat to high and bring to a low boil.
  4. Once it boils, reduce the heat to medium-high, and simmer, uncovered, for about 18 to 22 minutes, until the lentils are fluffy and tender.
  5. Turn off the heat and stir in the spinach until wilted. Add the lime juice to taste. Taste and add more salt and pepper, if desired. Ladle into bowls and serve with toasted bread and lime wedges.

Notes:

Nutrition Highlights

  • Lentils are a good source of protein for vegetarians and vegans and are high in fiber, which help to promote bowel regularity!

Nutrition Facts

Per Portion

Calories 172
Calories from fat 47
Calories from saturated fat 27.7
Total Fat 5.2 g
Saturated Fat 3.1 g
Trans Fat 0.0 g
Polyunsaturated Fat 3.1 g
Monounsaturated Fat 7.7 g
Cholesterol 0
Sodium 372 mg
Potassium 561 mg
Total Carbohydrate 26.9 g
Dietary Fiber 5.7 g
Sugars 5.9 g
Protein 7.3 g

Dietary servings

Per Portion


Meat Alternative 0.4
Vegetables 2.3

Energy sources


Pygal56%466.228190857112211.27149659710127%297.4136393139543224.6573014388424417%335.54302979321534119.345255931745756%27%17%CarbohydratesFatProtein
?
Help