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Curried Lentil Soup

Makes about 2 1/2 quarts (10 1-cup servings)

Serve this soup with Braised Collards or Kale or a green salad and whole-grain bread or chapatis.

1 cup dry lentils, rinsed
1 onion, chopped
2 celery stalks, sliced
4 garlic cloves, minced
1 teaspoon cumin seeds, or 1/2 teaspoon ground cumin
8 cups water or Vegetable Broth
1/2 cup dry couscous
1 cup crushed tomatoes
1 1/2 teaspoons curry powder
1/8 teaspoon black pepper
1 teaspoon salt, or to taste

Combine lentils, onion, celery, garlic, cumin, and water or broth in a large pot. Bring to a simmer, then cover loosely and cook until lentils are tender, about 50 minutes.

Stir in couscous, tomatoes, curry powder, and black pepper. Continue cooking until couscous is tender, about 10 minutes. Add salt to taste.

Per 1-cup serving

  • Calories: 107
  • Fat: 0.4 g
  • Saturated Fat: 0.1 g
  • Calories from Fat: 3.5%
  • Cholesterol: 0 mg
  • Protein: 6.4 g
  • Carbohydrates: 20.2 g
  • Sugar: 1.6 g
  • Fiber: 4.2 g
  • Sodium: 280 mg
  • Calcium: 34 mg
  • Iron: 2.4 mg
  • Vitamin C: 4.3 mg
  • Beta Carotene: 48 mcg
  • Vitamin E: 0.4 mg

Source: Healthy Eating for Life to Prevent and Treat Diabetes by Patricia Bertron, R.D.; recipe by Jennifer Raymond, M.S., R.D.