Curried Lentil Soup with Yogurt and Cilantro

Gluten Free
Health score
24%
Curried Lentil Soup with Yogurt and Cilantro
45 min.
4
219kcal

Suggestions


Welcome to a delightful culinary journey with our Curried Lentil Soup with Yogurt and Cilantro! This gluten-free delight is not just a soup; it's a warm embrace in a bowl, perfect for any mealtime. Packed with flavor and nutrients, this soup is ideal for those seeking a hearty yet healthy dish that will tantalize your taste buds.

Imagine the comforting aroma of spices wafting through your kitchen as you sauté fresh garlic and ginger, perfectly complemented by the earthy notes of curry powder. The lentils add a satisfying texture, while fresh spinach brings a vibrant green color and a boost of vitamins. Topped off with creamy Greek yogurt and a sprinkle of fresh cilantro, each spoonful is a perfect balance of warmth and zest.

This recipe is not only easy to prepare, taking just 45 minutes, but it also caters to a range of dietary preferences, making it a fantastic choice for anyone looking to enjoy a delicious main course. With just 219 calories per serving, it’s a guilt-free indulgence packed with protein and fiber, making it a fantastic option for lunch or dinner.

So grab your frying pan and saucepan, and let’s get cooking! This comforting bowl of Curried Lentil Soup will soon become a staple in your home, nourishing both body and soul.

Ingredients

  • cups baby spinach fresh
  • 1.5 tablespoons balsamic vinegar 
  • 0.3 teaspoon pepper black freshly ground
  • tablespoon canola oil 
  • 16 ounce lentils steamed
  • 1.5 tablespoons curry powder 
  • 0.3 cup cilantro leaves fresh divided chopped
  • tablespoon ginger fresh minced peeled
  • tablespoon garlic fresh minced
  • 0.1 teaspoon ground pepper red
  • 0.3 teaspoon kosher salt 
  • cups beef broth fat-free
  • cup onion 
  • 0.3 cup greek yogurt plain 2% reduced-fat

Equipment

  • frying pan
  • sauce pan
  • blender

Directions

  1. Heat a medium saucepan over medium heat.
  2. Add oil to pan; swirl to coat.
  3. Add onion; saut 3 minutes.
  4. Add garlic and ginger; saut 1 minute.
  5. Add curry powder and red pepper; cook 30 seconds, stirring constantly.
  6. Add broth, vinegar, and lentils. Increase heat to high; bring to a boil. Reduce heat; simmer 5 minutes.
  7. Place half of lentil mixture in a blender.
  8. Remove center piece of blender lid; secure lid on blender.
  9. Place a clean towel over opening in lid. Blend until smooth.
  10. Add blended mixture, spinach, salt, and pepper to pan; stir until spinach wilts. Stir in 2 tablespoons cilantro.
  11. Serve with yogurt and remaining cilantro.

Nutrition Facts

Calories219kcal
Protein27.96%
Fat17.52%
Carbs54.52%

Properties

Glycemic Index
71.17
Glycemic Load
5.8
Inflammation Score
-9
Nutrition Score
21.195217526477%

Flavonoids

Luteolin
0.12mg
Isorhamnetin
2mg
Kaempferol
1.22mg
Myricetin
0.1mg
Quercetin
9.28mg

Nutrients percent of daily need

Calories:218.52kcal
10.93%
Fat:4.43g
6.81%
Saturated Fat:0.42g
2.61%
Carbohydrates:31.02g
10.34%
Net Carbohydrates:20.15g
7.33%
Sugar:5.23g
5.82%
Cholesterol:0.63mg
0.21%
Sodium:499.18mg
21.7%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:15.91g
31.81%
Vitamin K:82.67µg
78.73%
Folate:247.25µg
61.81%
Manganese:0.91mg
45.55%
Fiber:10.87g
43.48%
Vitamin A:1533.46IU
30.67%
Potassium:1003.04mg
28.66%
Iron:5.06mg
28.14%
Phosphorus:253.57mg
25.36%
Copper:0.36mg
17.8%
Vitamin B6:0.34mg
17.2%
Magnesium:66.31mg
16.58%
Vitamin B1:0.24mg
15.71%
Vitamin C:10.16mg
12.32%
Zinc:1.79mg
11.92%
Vitamin E:1.6mg
10.65%
Vitamin B2:0.17mg
9.92%
Vitamin B5:0.85mg
8.47%
Selenium:5.46µg
7.81%
Calcium:77.15mg
7.72%
Vitamin B3:1.51mg
7.53%
Vitamin B12:0.09µg
1.46%
Source:My Recipes