Recipe of the Week: Curried Lentil Soup

Recipe Adapted from The Minimalist Baker

It’s that time of year….. soup season! This week we have a delicious plant-based soup to enjoy in the toasty comfort of your home. What makes this soup filling and satisfying is the inclusion of protein/fiber rich lentils and dark leafy greens. This one-pot recipe is hearty, colorful and flavorful. And to top it off, this comforting soup only requires simple ingredients and is quick to make!

Serves 4

Ingredients:

  • 1 Tbsp olive oil
  • 1 cup yellow onion, diced
  • 1 tsp fresh ginger, minced
  • 2 medium whole carrots, peeled and chopped
  • 4 cloves garlic, minced
  • 1 cup zucchini, quartered
  • 1 red bell pepper, diced
  • 1½ Tbsp curry powder
  • 5-6 cups vegetable broth
  • 1 cup green lentils, rinsed and drained
  • 4 cups kale, chopped
  • Sea salt and pepper, to taste
  • Lemon juice (optional)
  • Fresh cilantro, chopped (optional)

 

Directions:

  1. Heat a large pot over medium heat.
  2. Once hot, add in oil, onion, ginger, and carrots. Season with a dash of salt and pepper before stirring.
  3. Stirring frequently, cook 3-5 minutes until onions are translucent and golden.
  4. Add in garlic, zucchini, and bell peppers & stir.
  5. Cook 3-4 minutes until vegetables are slightly golden before adding in curry powder.
  6. Stir to coat evenly and cook for 2 minutes more.
  7. Pour in 5 cups of vegetable broth and turn up heat to medium-high.
  8. When the pot reaches to a boil, stir in lentils and reduce to low heat.
  9. Simmer for 20-25 minutes, uncovered, until lentils are tender.
  10. Taste and adjust seasonings. Feel free to add in more curry powder for a more bold curry flavor, or salt & pepper for more balance.
  11. If the soup has become too viscous, pour in the remaining vegetable broth.
  12. Stir and cooked until thoroughly warm.
  13. Add in kale during the last few minutes of cooking. Cover to let them steam until tender but still bright green, about 2-3 minutes.
  14. Serve right away as is or with fresh cilantro and lemon juice (optional). Store leftovers in the fridge for up to 5 days or in the freezer up to 1 month.

 

Nutrition Facts (per ¼  cup of lentils + 1½ cup broth)

253 kcal, 16 g protein, 2g fat, 48 g CHO, 12 g fiber, 8 g sugar  

 

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