Wednesday, September 23, 2009

Simple Cozy Tomato Lentil Soup

What's more comforting than having a warm bowl of hearty lentil soup as the weather starts getting colder and colder outside...

Ingredients (Makes 2-3 servings):
1. ½ medium yellow onion, finely chopped
2. ½ cup celery, finely chopped
3. ½ cup carrot, finely chopped
4. 2 cloves of garlic, minced
5. 1¾ cups water
6. ½ cup dried lentils (preferably red ones), soaked overnight and drained
7. ½ large can of diced tomatoes in juice
8. 2 tablespoons curry powder
9. Pinch of salt and pepper
10. Chopped parsley and roasted walnut pieces for garnish (optional)

1. Heat about a quarter cup of water in a pot over high heat (takes ~1-2 minutes).
2. Sauté garlic and all vegetables for about 10 minutes or until soft and tender.
3. Add a few tablespoons of water periodically to prevent sticking to pot if necessary.
4. Add 1 teaspoon of curry powder and stir-fry for about 1 minute.
5. Add water, lentils and tomatoes and remaining curry powder and bring to a boil.
6. Once boiling, reduce heat to medium/low and simmer until lentils are soft and tender. This will take about 20 to 30 minutes.
7. Turn off heat and allow soup to cool before pouring into a food processor or blender to blend until smooth.
8. Pour the blended soup back into the pot to cook. Add salt and pepper to taste.
9. Garnish with parsley and walnuts (if using) and serve warm with rice or bread.

Here's a picture of green lentils. There are also red and yellow ones.

Nutritional value of this recipe
This recipe makes about 2 servings with each serving at only 250 calories. This recipe is an excellent source of protein (15g), dietary fiber (20g), Vitamin A (111%*), Vitamin C (49%*), iron (36%*), calcium (12%*), manganese, phosphorus and thiamin.

* based on a 2,000 calories per day diet

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