Curried Lentil Soup

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

Suggestions


Welcome to a delightful culinary journey with our Curried Lentil Soup, a dish that perfectly marries flavor and nutrition. This vegetarian and gluten-free recipe is not only popular among health-conscious eaters but also a comforting choice for any meal of the day. With a preparation time of just 60 minutes, you can whip up a hearty soup that serves six, making it ideal for family gatherings or meal prep for the week ahead.

Imagine the warm aroma of spices wafting through your kitchen as you sauté onions and carrots, creating a fragrant base for this nourishing soup. The addition of French green lentils provides a rich texture and a boost of protein, while chickpeas add creaminess and depth. The vibrant curry powder infuses the soup with a delightful warmth, making each spoonful a cozy experience.

Not only is this soup a feast for the senses, but it also boasts a balanced caloric profile, with 292 kcal per serving. The dish is a wonderful source of plant-based protein, healthy fats, and complex carbohydrates, ensuring you feel satisfied and energized. Serve it with a sprinkle of fresh green onions and a wedge of lemon for a zesty finish that brightens the flavors. Whether enjoyed as a main course for lunch or dinner, this Curried Lentil Soup is sure to become a beloved staple in your kitchen.

Ingredients

  • tablespoons butter ()
  • 15 ounce chickpeas rinsed drained canned (garbanzo beans)
  • medium carrots finely chopped
  • tablespoons curry powder ()
  • cup green lentils french
  • large garlic cloves divided chopped
  •  green onions 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