Curried Red Lentil Carrot Soup - 34g Carbs, 7g Fiber
From: Johns Hopkins Healthy Heart Cookbook
Mildly sweet carrot juice brings out the flavors of the spices
in this curried soup. Look for red lentils in Indian grocery stores.
2 tsp olive oil
1 large onion, coarsely chopped
2 cloves garlic, minced
2 1/2 tsp curry powder
1/2 tsp salt
1/4 tsp black pepper
1/8 tsp cayenne pepper
1 cup carrot juice
1/2 lb unpeeled all-purpose potatoes, cut into 1/2-inch chunks
1 cup red lentils, rinsed and picked over
2 medium carrots, sliced
1 bay leaf
3 1/4 cups water
1. In a large nonstick saucepan, heat the oil over medium-high heat.
Add the onion and garlic, and cook until the onion is tender, 5 to
6 minutes. Stir in the curry powder, salt, black pepper, and cayenne
pepper, and cook, stirring, for 30 seconds.
2. Add the carrot juice, potatoes, lentils, carrots, bay leaf, and
water. Cover and bring to a boil over high heat. Reduce the heat
to medium-low and simmer, stirring occasionally, until the lentils
are tender, about 20 minutes. Remove and discard the bay leaf
before serving.
Servings: 6
Nutrition per Serving:
182 Calories, 1.9g Total Fat, 0.3g Saturated Fat, 0mg Cholesterol,
34g Carbs, 7g Dietary Fiber, 9g Protein, 227mg Sodium
Good source of: beta carotene, fiber, potassium, thiamin, vitamin B6
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