Curried Lentil and Spinach Soup

9 Reviews
89% would make this recipe again

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Ingredients

??? green or brown lentils (dried) ???
??? onions, finely chopped ???
??? carrots, finely chopped ???
??? celery, finely chopped ???
??? garlic, minced or pressed ???
??? dried chili peppers, minced ???
??? gingerroot, minced ???
??? olive oil ???
??? curry powder ???
??? ground cumin ???
??? bay leaf ???
??? water ???
??? spinach, coarsely chopped ???
??? salt [optional] ???
??? ground pepper to taste [optional] ???

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.

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 (390 g)

Amount

% Daily Value

Calories

210

Fat

3 g

5 %

Saturated 0.4 g
+ Trans 0 g

2 %

Cholesterol

0 mg

Sodium

40 mg

2 %

Carbohydrate

34 g

11 %

Fibre

7 g

27 %

Sugars

3 g

Net Carbs

27 g

Protein

15 g

Vitamin A

44 %

Vitamin C

17 %

Calcium

6 %

Iron

39 %
More info

Claims

This recipe is :
Excellent source of  :
Fibre, Folacin, Iron, Magnesium, Manganese, Potassium, Vitamin A, Vitamin K
Good source of  :
Copper, Niacin, Phosphorus, Vitamin B1, Vitamin B6, Zinc
Source of  :
Calcium, Pantothenic Acid, Selenium, Vitamin B2, Vitamin C, Vitamin E
Low  :
Calories, Fat, Saturated Fat, Sodium
Free  :
Added Sugar, Cholesterol, Trans Fat
More info

DIABETES Exchange

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

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Reviews

9 Reviews (9 with rating only) 89% would make this recipe again

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

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