Curried Lentil and Spinach Soup

112 Reviews
87% would make this recipe again

This recipe is incompatible with your food profile

Preparation : 10 min Cooking : 45 min
220 calories/serving

Ingredients

2 1/2 cups green or brown lentils (dried) 400 g
1 onions, finely chopped 200 g
1 carrots, finely chopped 100 g
1 stalk celery, finely chopped 70 g
2 cloves garlic, minced or pressed
1/2 dried chili peppers, minced 0.2 g
1 tbsp gingerroot, minced 14 g
2 tbsp olive oil 30 mL
1/2 tbsp curry powder 5 g
1 tsp ground cumin 3 g
1 bay leaf 0.2 g
9 cups water 2.25 L
170 g spinach, coarsely chopped 6 cups
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]
1/2 cup yogurt, plain, 2% 130 g

Before you start

It is not necessary to soak the lentils in advance.

Method

  1. Rinse and drain the lentils, then set aside.
  2. Prepare the vegetables: Finely chop the onions, carrots, and celery; mince or press the garlic. Mince the chili pepper and ginger. Set aside.
  3. Heat the oil in a large pot over medium heat. Add the onions, carrots, celery, and garlic, then sauté 8-10 min until they are golden-coloured with occasional stirring. Stir in the curry powder, chili pepper, ginger, cumin, and bay leaf. Cook 1 min with stirring, then pour in the water and lentils. Bring to a boil, then reduce the heat to medium-low and simmer, uncovered, until the lentils are tender, about 30 min. Add more water to thin the soup, if desired.
  4. Add the spinach to the soup and simmer until it is wilted, about 5 min. Season with salt and pepper to taste. Remove the bay leaf.
  5. Ladle the soup into bowls. Top each serving with a spoonful of yogurt and serve.

Observations

The soup keeps up to 7 days in the refrigerator or up to 3 months in the freezer.

Nutrition Facts Table

per 1 serving (410 g)

Amount

% Daily Value

Calories

220

Fat

3 g

5 %

Saturated 0.6 g
+ Trans 0 g

3 %

Cholesterol

0 mg

Sodium

50 mg

2 %

Carbohydrate

35 g

12 %

Fibre

7 g

27 %

Sugars

4 g

Net Carbs

28 g

Protein

16 g

Vitamin A

45 %

Vitamin C

17 %

Calcium

9 %

Iron

39 %
More info

Claims

This recipe is :
Excellent source of  :
Fibre, Folacin, Iron, Magnesium, Manganese, Potassium, Vitamin A, Vitamin K
Good source of  :
Copper, Niacin, Pantothenic Acid, Phosphorus, Vitamin B1, Vitamin B6, Zinc
Source of  :
Calcium, Selenium, Vitamin B2, Vitamin C, Vitamin E
Low  :
Calories, Fat, Saturated Fat, Sodium
Free  :
Added Sugar, Cholesterol, Trans Fat
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 1 ½
Vegetables ½
Milk and Alternatives 0
Meat and Alternatives 2
Fats ½
More info
Check out our Meal Plans for Type 2 Diabetes

Leave a review

You have to be logged in to leave a review
Your rating :
Would I make this recipe again?
Show Tips

Reviews are a valuable resource: they indicate whether members and their families are happy or not with a recipe. To be useful to other members, reviews should focus on the actual cooking and eating experience related to the recipe being reviewed.

Reviews written by someone who has not actually made or tasted the recipe, comments about other reviewers, other recipes or links to other sites, may be edited or deleted by our staff. Negative reviews are not deleted if the language is appropriate. If you come across an inappropriate review, please contact us.

Reviews

112 Reviews (105 with rating only) 87% would make this recipe again
Sort By: Most Recent | Rating | Most Helpful

My Notes

Show Tips

This space is reserved for your personal notes on the recipe. These notes are private and will only be visible to you. Here's an example of what these notes could say for a given recipe:

  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

Top Reviews

View All Reviews
Anonyme
october 20, 2021 | I would make this recipe again

I made this today and it was DELICIOUS! I did however make a few alterations because I didn't have a couple of the ingredients - I cut the chile peppers and ginger and replaced the curry powder with chili powder instead...results were amazing! I will definitely be making this recipe again, THANKS!

Useful 1
starr108
may 28, 2024 | I would make this recipe again

Yum. Added quite a bit of salt and pepper, and a few shakes of cayenne pepper

Useful 0
Anonyme
october 20, 2021 | I would make this recipe again

The soup is much better when replacing the water by vegetable broth

Useful 0

This website uses cookies to give the best user experience, monitor the site performance, offer social networks features, or display advertisements. By clicking "ACCEPT", you consent to the use of cookies in accordance to our privacy policy.