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Gingery Lentil Soup

ginger-lentil-soup RecipeLeigh Beisch

Ingredients

  • 2 teaspoons olive oil
  • 3 medium carrots, chopped
  • 1 medium onion, chopped
  • 2 teaspoons grated peeled fresh ginger
  • 1 teaspoon minced garlic
  • 1 1/2 teaspoons curry powder
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 2 (14-ounce) cans fat-free, less-sodium chicken broth, plus enough water to equal 4 cups
  • 1 cup brown lentils, rinsed and drained
  • 1 (14.5-ounce) can diced tomatoes, drained

Preparation

1. Heat oil in a large saucepan over medium heat. Add carrot and onion; cover and cook 3 minutes or until softened. Stir in ginger and garlic; cook 1 minute. Add curry, salt, and pepper; cook 30 seconds.

2. Stir in diluted broth and lentils; bring to a boil. Reduce heat; simmer, covered, 20 to 25 minutes or until lentils are tender. Stir in tomatoes; cover and simmer 5 minutes. Divide soup evenly among 4 bowls.

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  • Prep Time:
  • Cook Time:
  • Yield: Serves 4 (serving size: 1 1/2 cups)

Nutritional Information

Calories per serving:253
Fat per serving:3g
Saturated fat per serving:0.0g
Monounsaturated fat per serving:2g
Polyunsaturated fat per serving:1g
Protein per serving:17g
Carbohydrates per serving:42g
Fiber per serving:15g
Cholesterol per serving:0.0mg
Iron per serving:5mg
Sodium per serving:615mg
Calcium per serving:66mg

Good to Know

Lentils are a great soure of fiber and protein. When they're boiled, many of the nutrients run off into the water, so using lentils in a soup is a great way to get all those nutrients into your body.

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