Curried Lentil Soup

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
2%
Curried Lentil Soup
85 min.
25
95kcal

Suggestions


Warm your soul with a delightful bowl of Curried Lentil Soup, a versatile dish that offers a perfect blend of flavors and nutrition. This recipe is not only vegetarian and vegan, but it's also gluten-free and dairy-free, making it an excellent choice for anyone with dietary restrictions. In just 85 minutes, you can prepare a comforting soup that serves a crowd of 25 people, making it ideal for gatherings or meal prep for the week ahead.

The golden hues of this hearty soup are matched only by its fragrant aroma, thanks to a medley of spices, including robust curry powder. Each spoonful offers a rich, creamy texture from the addition of coconut milk, perfectly complementing the earthy goodness of lentils, which are packed with protein and fiber. With the vibrant colors of chopped carrots and celery, this soup is as visually appealing as it is delicious.

Imagine the warmth that envelops you as you savor the first bite, followed by the satisfaction of knowing you’re indulging in a dish that’s both nourishing and fulfilling. Topped with fresh cilantro, if desired, this Curried Lentil Soup is a superb starter or snack that will leave everyone coming back for more. Whether you're a seasoned foodie or just starting your culinary journey, this recipe is sure to impress. Give it a try, and let the comforting flavors take you on a delightful culinary adventure!

Ingredients

  • 13.6 oz coconut milk canned
  • large carrots finely chopped
  • rib celery finely chopped
  • 25 servings cilantro leaves chopped
  • tablespoons curry powder 
  • 1.5 cups lentils dried washed and picked over
  • cloves garlic minced
  • large onion finely chopped
  • 25 servings salt and pepper 
  • cups vegetable broth low-sodium
  • tablespoons vegetable oil 

Equipment

  • bowl
  • frying pan
  • ladle
  • pot
  • blender

Directions

  1. In a large pan, warm oil over medium heat. Cook onion, carrot and celery, stirring often, until softened, about 8minutes.
  2. Add garlic; saut for 1 to 2 minutes longer.
  3. Add curry powder; saut for 2 minutes longer.
  4. Stir in broth, lentils, 2 tsp. salt and 1/2 tsp. pepper. Bring to a boil over high heat, cover pot, reduce heat to medium-low and simmer until lentils are very soft, about 40 minutes.
  5. Remove from heat and let cool slightly. Working in batches, puree half of soup in a blender until nearly smooth. Return pureed soup to pan. Stir in coconut milk and reheat gently over medium-low heat, stirring occasionally; do not boil. Season with salt and pepper. Ladle into bowls and sprinkle with chopped cilantro just before serving, if desired.

Nutrition Facts

Calories95kcal
Protein15.2%
Fat45.21%
Carbs39.59%

Properties

Glycemic Index
7.9
Glycemic Load
1.1
Inflammation Score
-5
Nutrition Score
5.5291304588318%

Flavonoids

Catechin
0.04mg
Apigenin
0.05mg
Luteolin
0.02mg
Isorhamnetin
0.3mg
Kaempferol
0.05mg
Myricetin
0.01mg
Quercetin
1.29mg
Gallocatechin
0.02mg

Nutrients percent of daily need

Calories:95.28kcal
4.76%
Fat:4.96g
7.64%
Saturated Fat:3.45g
21.58%
Carbohydrates:9.78g
3.26%
Net Carbohydrates:5.31g
1.93%
Sugar:1.42g
1.58%
Cholesterol:0mg
0%
Sodium:200.66mg
8.72%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:3.76g
7.51%
Fiber:4.47g
17.89%
Manganese:0.34mg
16.78%
Folate:60.72µg
15.18%
Vitamin A:504.44IU
10.09%
Vitamin B1:0.11mg
7.44%
Phosphorus:72.78mg
7.28%
Iron:1.3mg
7.21%
Magnesium:22.22mg
5.56%
Copper:0.11mg
5.52%
Potassium:182.12mg
5.2%
Zinc:0.7mg
4.65%
Vitamin B6:0.09mg
4.49%
Vitamin K:4.26µg
4.06%
Selenium:2.09µg
2.98%
Vitamin B5:0.3mg
2.97%
Vitamin B3:0.48mg
2.39%
Vitamin C:1.8mg
2.18%
Vitamin E:0.3mg
2.01%
Vitamin B2:0.03mg
1.79%
Calcium:15.02mg
1.5%
Source:My Recipes