Curried Lentil Soup

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
31%
Curried Lentil Soup
45 min.
7
116kcal

Suggestions

Ingredients

  • tablespoons balsamic vinegar 
  • 14.5 ounce canned tomatoes diced undrained canned
  • 1.3 teaspoons curry powder 
  • tablespoons basil fresh chopped
  • 0.8 cup lentils 
  • teaspoons olive oil 
  • cup onion chopped
  • 0.5 teaspoon salt 
  • cups water 

Equipment

  • frying pan
  • blender
  • dutch oven

Directions

  1. Heat oil in a large Dutch oven over medium-high heat.
  2. Add onion; saut 4 minutes.
  3. Add curry; saut 1 minute.
  4. Add water and lentils; bring to a boil. Cover; reduce heat. Simmer 40 minutes or until lentils are tender.
  5. Place 4 cups lentil mixture in a blender; process until smooth. Return mixture to pan.
  6. Add chopped basil, vinegar, salt, and tomatoes; cook until thoroughly heated.
  7. Garnish with basil, if desired.
  8. Note: We particularly liked this soup made with red lentils. However, they're smaller, cook in a much shorter time, and need less liquid, so adjust accordingly.

Nutrition Facts

Calories116kcal
Protein22.03%
Fat12.01%
Carbs65.96%

Properties

Glycemic Index
30.66
Glycemic Load
3.57
Inflammation Score
-5
Nutrition Score
10.103913089503%

Flavonoids

Catechin
0.07mg
Luteolin
0.01mg
Isorhamnetin
1.15mg
Kaempferol
0.15mg
Myricetin
0.01mg
Quercetin
4.64mg
Gallocatechin
0.03mg

Nutrients percent of daily need

Calories:115.97kcal
5.8%
Fat:1.6g
2.46%
Saturated Fat:0.23g
1.44%
Carbohydrates:19.78g
6.59%
Net Carbohydrates:11.87g
4.32%
Sugar:4.67g
5.18%
Cholesterol:0mg
0%
Sodium:258.88mg
11.26%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:6.61g
13.22%
Fiber:7.91g
31.63%
Folate:111.45µg
27.86%
Manganese:0.44mg
21.94%
Vitamin B1:0.24mg
15.68%
Iron:2.53mg
14.04%
Copper:0.27mg
13.37%
Phosphorus:120.63mg
12.06%
Potassium:414.25mg
11.84%
Vitamin B6:0.23mg
11.58%
Magnesium:43.32mg
10.83%
Vitamin C:8.14mg
9.87%
Zinc:1.23mg
8.18%
Vitamin K:7.65µg
7.28%
Vitamin E:1.09mg
7.25%
Vitamin B3:1.3mg
6.49%
Vitamin B5:0.63mg
6.33%
Vitamin B2:0.08mg
4.8%
Calcium:47.91mg
4.79%
Vitamin A:168.4IU
3.37%
Selenium:2.24µg
3.2%
Source:My Recipes