Glowing Spiced Lentil Soup

16 35 305
Ingredients Minutes Calories
Prep Cook Servings
15 min 20 min 7
Glowing Spiced Lentil Soup
Health Rating
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 ((280 grams) diced; (1 medium/large))
2 clove(s) Garlic (minced)
2 tsp Turmeric, powder
1 1/2 tsp Cumin (ground)
1/2 tsp Cinnamon
1/4 tsp Cardamom, ground
1 can(s) (16 oz) Diced tomatoes, canned ((398 mL); with juices)
1 can(s) (15oz) Coconut milk ((398 mL) full-fat)
3/4 cup Red lentils, raw ((140 grams) uncooked, rinsed and drained)
3 1/2 cup Vegetable stock/broth ((875 mL) low-sodium)
1/2 tsp Sea salt (sea salt)
1/2 tsp Black pepper (Freshly ground; to taste)
1/4 tsp Cayenne pepper (to taste (for a kick of heat!))
140 gm Spinach ((5-ounce) package)
2 tsp Lime juice (fresh) (fresh; or more to taste)

Instructions


  1. In a large pot, add the oil, onion, and garlic. Add a pinch of salt, stir, and 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 plenty of pepper. Add red pepper flakes or 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:

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 305
Calories from fat 157
Calories from saturated fat 125
Total Fat 17.5 g
Saturated Fat 13.9 g
Trans Fat 0.0 g
Polyunsaturated Fat 3.1 g
Monounsaturated Fat 8.2 g
Cholesterol 0
Sodium 767 mg
Potassium 763 mg
Total Carbohydrate 27.8 g
Dietary Fiber 6.3 g
Sugars 3.0 g
Protein 9.1 g

Dietary servings

Per Portion


Meat Alternative 0.4
Vegetables 2.3

Energy sources


Pygal36%459.9468117817984158.8258409092110852%318.8994540526788257.982424413000212%347.80645970968635113.3688878945291236%52%12%CarbohydratesFatProtein
Lunch
Main
Soup