Curried Lentil Soup
CALORIES: 220
PREP: 5 minutes
COOK: 15 minutes
Ingredients
| 1 tbsp | oil |
|---|---|
| 1 | yellow onion, diced |
| 1 | garlic clove, minced |
| 1 tsp | grated fresh ginger |
| 1 tbsp | curry powder |
| 1 tsp | ground cumin |
| 1 | zucchini, diced |
| 1 | 15-oz can lentils, drained and rinsed |
| 1 | 19-oz can fire-roasted tomatoes |
| 3 cups | vegetable broth |
| 1/4 cup | plain Greek yogurt |
| 1/4 cup | fresh cilantro leaves |
Salt and pepper to taste |
Directions
In a large pot, heat the oil over medium-high heat. Add the onion and cook, stirring occasionally, until it begins to soften, about 2 to 3 minutes. Stir in the garlic and ginger. Cook until they become fragrant, about 30 seconds. Add the curry powder and ground cumin and cook, stirring, until they become fragrant, about 30 seconds. Stir in the zucchini, lentils, fire-roasted tomatoes, and vegetable broth. Season with salt and pepper to taste. Bring the mixture to a boil then reduce the heat to medium-low. Simmer, stirring occasionally, until the zucchini has softened and the flavours have concentrated, about 5 to 10 minutes.
Serve immediately topped with the Greek yogurt and cilantro. Store in the refrigerator for up to 5 days.
| Per serving | |
|---|---|
| Calories (kcal) | 220 |
| Total Fat (g) | 4.5 |
| Total Carbohydrate (g) | 34 |
| Dietary Fiber (g) | 11 |
| Total Sugars (g) | 10 |
| Protein (g) | 13 |
| Calcium (mg) | 86 |
| Iron (mg) | 5 |
| Potassium (mg) | 559 |
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