Curried Red Lentil and Spinach Soup

Curried Red Lentil and Spinach Soup

Prep Time15 mins Cook Time30 mins Makes 6 Yield_measureservings

Summer had turned to autumn. Before we knew it, we were pulling scarves out of the closet. We needed more than warmth – we needed spice.

Ingredients List

  1. 1 Tbsp. (15 mL) Becel® Buttery Taste margarine*
  2. 1 medium onion, chopped
  3. 3 cloves garlic, finely chopped
  4. 2 tsp. (10 mL) finely grated fresh ginger
  5. 1 1/2 tsp. (7 mL) curry powder
  6. 1/2 tsp. (2 mL) ground cumin
  7. 1 carrot, peeled and chopped
  8. 1 rib celery, chopped
  9. 1 cup (250 mL) red lentils, rinsed and drained
  10. 1 carton (900 mL.) reduced sodium chicken broth
  11. 1 cup (250 mL) water
  12. 2 cups (500 mL) baby spinach leaves, coarsely chopped
  13. 2 Tbsp. (30 mL) lemon juice
  14. 1/4 cup (50 mL) chopped fresh cilantro, (optional)

Directions

1. Melt Becel® Buttery Taste margarine* in large, heavy-duty pot over medium heat and cook onion, garlic and ginger, stirring occasionally, until onion is tender, about 7 minutes.

2. Add curry powder and cumin and cook, stirring constantly, 1 minute. Add carrot, celery, lentils, chicken broth and water. Bring to a boil over high heat. Reduce heat and simmer covered 20 minutes or until lentils and vegetables are tender.

3. Process lentil mixture with hand-held blender*until still chunky. Stir in spinach and simmer 5 minutes. Stir in lemon juice and cilantro.

Nutritional Information

Calories

170 (1 serving)

Total Fat

2.5g (1 serving)

Polyunsaturated Fat

0.5g (1 serving)

Monounsaturated Fat

1g (1 serving)

Sodium

90mg (1 serving)

Total Carbs

26g (1 serving)

Dietary Fiber

6g (1 serving)

Sugars

2g (1 serving)

Protein

12g (1 serving)

Calcium

4% (1 serving)

Iron

15% (1 serving)

Vitamin C

10% (1 serving)

Vitamin A

8% (1 serving)

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