Spicy Lentil Soup Recipe

Looking for an easy Spicy Lentil Soup recipe? Learn how to make Spicy Lentil Soup using healthy ingredients.


Submitted by stacye

Makes 6 servings



For a warming, staisfying meal on a cold day.

Recipe Ingredients for Spicy Lentil Soup

1/2 cup red lentils
2 tsp extra virgin olive oil
1 large onion
2 garlic cloves
1 tsp ground cumin
1 tsp ground coriander
2 tsp tomato paste
4 1/2 cups vegetable stock
2 cups canned corn, drained
6 tsp low-fat plain yogurt
6 tsp parsley

Recipe Directions for Spicy Lentil Soup

  1. Rinse the red lentils in cold water. Drain the lentils well and set aside.

  2. Heat the oil in a large saucepan and fry the onion and garlic gently until softened, but not brown

  3. Stir in cumin, coriander, and 1 tsp garam marsala, tomato paste, and 4 tbsp of the vegatable stock. Mix well and simmer for 2 minutes.

  4. Add the lentils and pour in the remaining stock. Bring to a boil, reduce heat, and simmer, covered, for 1 hour.

  5. Stir in corn and heat for 5 minutes.

  6. Ladle into warmed soup bowls and top each with a spoonful of yogurt and sprinkle with parsley.

  7. Serve with warm pita bread if desired.

Categories

Vegetables, Side Dish

Nutrition Facts
Serving Size 317.4g
Amount Per Serving
Calories
163
Calories from Fat
20
% Daily Value*
Total Fat
2.2g
3%
Saturated Fat
0.3g
2%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
626mg
26%
Potassium
368mg
11%
Total Carbohydrates
30.5g
10%
Dietary Fiber
6.8g
27%
Sugars
4.9g
Protein
7.6g
Vitamin A 4% Vitamin C 16%
Calcium 5% Iron 12%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • Low in saturated fat
  • Very low in cholesterol
  • High in dietary fiber
  •   Bad points
  • High in sodium
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