Curried Lentil Soup

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

Suggestions



Indulge in a bowl of warmth and comfort with our delightful Curried Lentil Soup! This vibrant and nourishing soup is perfect for those chilly days when you crave something hearty yet healthy. Not only is this recipe vegetarian, vegan, gluten-free, and dairy-free, but it also caters to all dietary preferences without compromising on flavor.



Imagine sitting down to a steaming bowl filled with rich, spiced lentils and tomatoes accompanied by the aromatic essence of curry and fresh basil. With just a handful of simple ingredients, you can whip up this comforting dish in just 45 minutes, making it the ideal quick meal option for busy individuals and families alike. Packed with fiber and protein, each serving provides only 116 kcal, ensuring you can enjoy a satisfying snack or starter without any guilt.



Whether you’re serving it as a savory appetizer, a cozy lunch, or a delightful dinner companion, this Curried Lentil Soup will surely impress your guests and satisfy your hunger. Plus, the flexibility of this dish means you can easily adjust ingredients and flavors to suit your tastes, making it a versatile recipe to have in your culinary repertoire.



Join the ranks of cooking enthusiasts who adore this delightful dish, and let the enticing aromas of curry and basil fill your kitchen as you embark on a culinary adventure. Your taste buds will thank you for this sumptuous experience!

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