2Food > Easy 30-Minute Red Lentil Soup With Curry Yogurt

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Easy 30-Minute Red Lentil Soup With Curry Yogurt

What you need

2 bay leaves
1 small carrot, peeled and roughly chopped
1 stalk celery, roughly chopped
1 teaspoon Japanese or Madras curry powder
3 tablespoons chopped fresh cilantro leaves
2 cloves garlic, split in half
1-inch knob ginger, peeled and roughly chopped
Kosher salt and freshly ground black pepper
1/4 cup lemon juice from 2 lemons
1 pound red or yellow lentils
1 cup non-fat Greek-style yogurt
1/4 cup extra-virgin olive oil, plus more for serving
6 scallions, white parts only, roughly chopped
1 jalapeño or Serrano chili, roughly chopped
1 1/2 quarts homemade or store-bought low sodium vegetable stock

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How to do it

1. Combine carrots, celery, scallions, garlic, ginger, and chili in the bowl of a food processor. Pulse until very finely chopped, about 15 short pulses, scraping down bowl as necessary.

2. Heat 2 tablespoons olive oil in a large saucepan over medium-high heat until shimmering.

3. Add chopped vegetables and cook, stirring frequently, until softened and aromatic but not browned, about 4 minutes.

4. Add lentils, chicken stock, and bay leaves. Simmer, stirring occasionally until lentils are fully tender, 15 to 20 minutes.

5. While lentils cook, combine yogurt, cilantro, and curry powder in a small bowl and whisk to combine. Season to taste with salt and pepper.

6. Transfer to a small serving bowl.

7. When lentils are cooked, remove and discard bay leaves. Working in two batches, purée soup in a blender, drizzling in remaining extra virgin olive oil while blender runs. Return soup to a pot, whisk in lemon juice, thin to desired consistency with water or stock, season to taste with salt and pepper, and serve immediately, passing the curry yogurt and extra-virgin olive oil on the side.

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Nutrition

Calories
598.9cal ( 29.94% of daily need)
Fat
15.88g ( 24.43% of daily need)
Saturated Fat
2.69g ( 16.83% of daily need)
Carbohydrates
82.36g ( 27.45% of daily need)
Sugar
11.46g ( 12.73% of daily need)
Cholesterol
3.68mg ( 1.23% of daily need)
Sodium
1685.86mg ( 73.3% of daily need)
Protein
33.29g ( 66.59% of daily need)
Fiber
36g ( 143.99% of daily need)
Folate
572.61µg ( 143.15% of daily need)
Manganese
1.63mg ( 81.63% of daily need)
Vitamin A
3646.76IU ( 72.94% of daily need)
Vitamin B1
1.05mg ( 69.89% of daily need)
Phosphorus
620.68mg ( 62.07% of daily need)
Vitamin K
57.76µg ( 55.01% of daily need)
Iron
9.24mg ( 51.36% of daily need)
Zinc
6.14mg ( 40.96% of daily need)
Potassium
1394.03mg ( 39.83% of daily need)
Magnesium
159.07mg ( 39.77% of daily need)
Vitamin B6
0.72mg ( 36.24% of daily need)
Copper
0.64mg ( 31.99% of daily need)
Vitamin B5
2.91mg ( 29.06% of daily need)
Vitamin B2
0.41mg ( 23.95% of daily need)
Vitamin C
17.37mg ( 21.05% of daily need)
Calcium
204.92mg ( 20.49% of daily need)
Vitamin E
2.89mg ( 19.3% of daily need)
Selenium
11.93µg ( 17.05% of daily need)
Vitamin B3
3.38mg ( 16.91% of daily need)
Vitamin B12
0.34µg ( 5.72% of daily need)

Breakdown

Proteins
21.99%
Fat
23.6%
Carbs
54.41%
* Nutrition information is estimated based on the ingredients and cooking instructions as described in each recipe and is intended to be used for informational purposes only.

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