Curried Lentil and Spinach Soup

112 Reviews
87% would make this recipe again

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Preparation : 10 min Cooking : 45 min
220 calories/serving

Ingredients

2 1/2 cups green or brown lentils (dried) 400 g
1 onions, finely chopped 200 g
1 carrots, finely chopped 100 g
1 stalk celery, finely chopped 70 g
2 cloves garlic, minced or pressed
1/2 dried chili peppers, minced 0.2 g
1 tbsp gingerroot, minced 14 g
2 tbsp olive oil 30 mL
1/2 tbsp curry powder 5 g
1 tsp ground cumin 3 g
1 bay leaf 0.2 g
9 cups water 2.25 L
170 g spinach, coarsely chopped 6 cups
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]
1/2 cup yogurt, plain, 2% 130 g

Before you start

It is not necessary to soak the lentils in advance.

Method

  1. Rinse and drain the lentils, then set aside.
  2. Prepare the vegetables: Finely chop the onions, carrots, and celery; mince or press the garlic. Mince the chili pepper and ginger. Set aside.
  3. Heat the oil in a large pot over medium heat. Add the onions, carrots, celery, and garlic, then sauté 8-10 min until they are golden-coloured with occasional stirring. Stir in the curry powder, chili pepper, ginger, cumin, and bay leaf. Cook 1 min with stirring, then pour in the water and lentils. Bring to a boil, then reduce the heat to medium-low and simmer, uncovered, until the lentils are tender, about 30 min. Add more water to thin the soup, if desired.
  4. Add the spinach to the soup and simmer until it is wilted, about 5 min. Season with salt and pepper to taste. Remove the bay leaf.
  5. Ladle the soup into bowls. Top each serving with a spoonful of yogurt and serve.

Observations

The soup keeps up to 7 days in the refrigerator or up to 3 months in the freezer.

Nutrition Facts Table

per 1 serving (410 g)

Amount

% Daily Value

Calories

220

Fat

3 g

5 %

Saturated 0.6 g
+ Trans 0 g

3 %

Cholesterol

0 mg

Sodium

50 mg

2 %

Carbohydrate

35 g

12 %

Fibre

7 g

27 %

Sugars

4 g

Net Carbs

28 g

Protein

16 g

Vitamin A

45 %

Vitamin C

17 %

Calcium

9 %

Iron

39 %
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 1 ½
Vegetables ½
Milk and Alternatives 0
Meat and Alternatives 2
Fats ½
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

112 Reviews (105 with rating only) 87% would make this recipe again
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My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

This recipe is in the following categories

Beans/Legumes | Soups | High Iron

Top Reviews

View All Reviews
Anonyme
october 20, 2021 | I would make this recipe again

I made this today and it was DELICIOUS! I did however make a few alterations because I didn't have a couple of the ingredients - I cut the chile peppers and ginger and replaced the curry powder with chili powder instead...results were amazing! I will definitely be making this recipe again, THANKS!

Useful 1
starr108
may 28, 2024 | I would make this recipe again

Yum. Added quite a bit of salt and pepper, and a few shakes of cayenne pepper

Useful 0
Anonyme
october 20, 2021 | I would make this recipe again

The soup is much better when replacing the water by vegetable broth

Useful 0

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