Curried Lentil Soup

Vegetarian
Gluten Free
Health score
17%
Curried Lentil Soup
60 min.
6
292kcal

Suggestions


Discover the comforting flavors of Curried Lentil Soup, a delightful dish that combines the earthy richness of lentils and chickpeas with the aromatic warmth of curry spices. This vegetarian and gluten-free recipe is perfect for anyone seeking a nutritious and hearty meal without sacrificing taste—ideal for lunch or dinner!

With its vibrant mix of fresh vegetables and zesty lemon, this soup is not only a feast for the palate but also a winning choice for those aiming to maintain a balanced diet. Each serving packs a healthy punch at just 292 calories, making it suitable for various dietary preferences. The lovely basil and cilantro, along with the savory garlic and onion, infuse deep flavors that transform humble ingredients into a gourmet experience.

Prepare it in just 60 minutes, and you’ll have a beautiful pot of rich, aromatic soup ready to warm up your day or impress your guests. Whether enjoyed solo or paired with crusty bread, this Curried Lentil Soup is sure to become a favorite in your cooking repertoire. Join the ranks of cooking enthusiasts who appreciate the simple yet sophisticated allure of this nourishing main dish—your taste buds will thank you!

Ingredients

  • tablespoons butter ()
  • 15 ounce garbanzo beans rinsed drained canned (garbanzo beans)
  • medium carrots finely chopped
  • tablespoons curry powder ()
  • cup green lentils french
  • large garlic clove divided chopped
  •  spring onion thinly sliced cut into 6 wedges
  • tablespoon juice of lemon fresh
  • tablespoons olive oil divided
  • medium onion chopped
  • 4.3 cups water divided ()

Equipment

  • bowl
  • pot

Directions

  1. Heat 1 tablespoon olive oil in heavy large pot over medium heat.
  2. Add onion and carrot; sprinkle with salt and pepper. Cook until onion is translucent, stirring occasionally, about 4 minutes.
  3. Add half of chopped garlic; stir until vegetables are soft but not brown, about 4 minutes longer.
  4. Add 2 tablespoons curry powder; stir until fragrant, about 1 minute.
  5. Add lentils and 4 cups water.
  6. Sprinkle with salt and pepper. Increase heat and bring to boil. Reduce heat to medium; simmer until lentils are tender, about 30 minutes.
  7. Meanwhile, puree chickpeas, lemon juice, 1/4 cup water, remaining 2 tablespoons olive oil, and remaining garlic in processor.
  8. Add chickpea puree and butter to lentil soup. Season to taste with salt, pepper, and additional curry powder, if desired.
  9. Add water by 1/4 cupfuls to thin to desired consistency. DO AHEAD: soup can be made up to 1 day ahead. Cool, cover, and refrigerate. Rewarm before continuing.
  10. Divide soup among bowls.
  11. Sprinkle with thinly sliced green onions and serve with lemon wedges.

Nutrition Facts

Calories292kcal
Protein16.68%
Fat38.63%
Carbs44.69%

Properties

Glycemic Index
42.63
Glycemic Load
5.81
Inflammation Score
-9
Nutrition Score
18.647826106652%

Flavonoids

Catechin
0.11mg
Eriodictyol
0.12mg
Hesperetin
0.36mg
Naringenin
0.03mg
Apigenin
0.01mg
Luteolin
0.02mg
Isorhamnetin
0.92mg
Kaempferol
0.2mg
Myricetin
0.03mg
Quercetin
4.2mg
Gallocatechin
0.04mg

Nutrients percent of daily need

Calories:291.99kcal
14.6%
Fat:12.84g
19.76%
Saturated Fat:3.62g
22.61%
Carbohydrates:33.44g
11.15%
Net Carbohydrates:19.16g
6.97%
Sugar:2.13g
2.37%
Cholesterol:10.03mg
3.34%
Sodium:247.1mg
10.74%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:12.48g
24.96%
Manganese:1.15mg
57.64%
Fiber:14.27g
57.09%
Folate:182.72µg
45.68%
Vitamin A:1898.38IU
37.97%
Vitamin B6:0.58mg
29.16%
Iron:4.06mg
22.58%
Phosphorus:221.2mg
22.12%
Vitamin B1:0.33mg
21.82%
Magnesium:69.28mg
17.32%
Vitamin K:17.85µg
17%
Copper:0.34mg
16.8%
Potassium:516.63mg
14.76%
Zinc:2.2mg
14.7%
Vitamin E:1.81mg
12.07%
Vitamin B5:0.96mg
9.64%
Calcium:70.92mg
7.09%
Vitamin C:5.69mg
6.9%
Selenium:4.73µg
6.76%
Vitamin B2:0.1mg
5.93%
Vitamin B3:1.15mg
5.74%
Source:Epicurious