Contrary to what its name suggests, the colour of the «red» lentil is actually closer to orange. It is a smaller and rounder lentil than the more commonly found brown type and falls apart as it cooks. It is rich in proteins, minerals, vitamins A and B.
1 cup | red-orange lentils (dried), rinsed and drained | 190 g | |
1 tbsp | canola oil | 15 mL | |
1 | red onions, finely chopped | 150 g | |
2 cloves | garlic, pressed or minced | ||
1 tbsp | gingerroot, grated | 14 g | |
1/2 tsp | turmeric | 2 g | |
1/2 tsp | ground cumin | 2 g | |
1/2 tsp | curry powder | 2 g | |
1/8 tsp | ground cinnamon | 0.4 g | |
1/8 tsp | cayenne pepper | 0.4 g | |
4 cups | chicken broth | 1 L | |
3/4 cup | canned tomatoes (diced) | 200 g | |
2/3 cup | unsweetened coconut milk [optional] | 170 mL | |
1 1/2 tbsp | lime juice, freshly squeezed | 3/4 lime | |
1 pinch | salt [optional] | 0.2 g | |
ground pepper to taste [optional] | |||
3 tbsp | fresh cilantro [optional] | 6 g |
It is not necessary to soak the lentils in advance.
per 1 serving (280 g)
Amount % Daily Value |
Calories 140 |
Fat 3 g 4 % |
Saturated
0.3 g
2 % |
Cholesterol 0 mg |
Sodium 470 mg 20 % |
Carbohydrate 22 g 7 % |
Fibre 4 g 15 % |
Sugars 2 g |
Net Carbs 18 g |
Protein 8 g |
Vitamin A 7 % |
Vitamin C 12 % |
Calcium 4 % |
Iron 21 % |
Food Group | Exchanges |
---|---|
Starches | 1 |
Fruits | 0 |
Vegetables | ½ |
Meat and Alternatives | 1 |
Fats | 1 ½ |
This soup is very easy and tasty as everyone has already commented. I have substituted natural yogurt for the coconut milk and it works well, but the coconut is better.
Easy to make and both my husband and I loved it. It is surely to be a winter staple.
I made this recipe exactly as it is printed, in a larger quantity since it can be frozen. It was so delicious that I doubt any of it will actually make it to the freezer! I will definitely make this again. It was quick and easy, uses ingredients I always have on hand, and is perfect for lunch or a light supper.