Spicy Red Lentil Soup with Egg Panini

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Preparation : 10 min Cooking : 25 min
570 calories/serving
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Ingredients

3/4 cup red-orange lentils (dried), rinsed and drained 130 g
1 tbsp canola oil 15 mL
1/2 red onions, finely chopped 80 g
1 clove garlic, pressed or minced
2 tsp gingerroot, grated 9 g
1/4 tsp turmeric 1 g
1/2 tsp ground cumin 1 g
1/4 tsp curry powder 1 g
1/8 tsp ground cinnamon 0.4 g
1/8 tsp cayenne pepper 0.4 g
2 3/4 cups chicken broth 700 mL
1/2 cup canned tomatoes (diced) 130 g
1/2 cup unsweetened coconut milk [optional] 125 mL
1 tbsp lime juice, freshly squeezed 1/2 lime
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]
2 tbsp fresh cilantro [optional] 4 g
4 panino rolls 400 g
4 eggs size large, boiled, sliced, for the panini
2 green onions/scallions, thinly sliced, for the panini
2 stalks celery, thinly sliced, for the panini 140 g
2 tbsp mayonnaise, for the panini 28 g
1 cup baby spinach, for the panini 18 g

Before you start

It is not necessary to soak the lentils in advance.

Method

Soup:

  1. Rinse the lentils well under cold water and drain.
  2. Heat the oil in a pot over medium heat. Finely chop the onion, add it to the pot, and sauté with occasional stirring 4-5 min until translucent. Add the minced or pressed garlic, grated ginger and spices. Cook 1 min with stirring. Add the lentils, broth, diced tomatoes, salt, and pepper.
  3. Bring to a boil then reduce the heat and simmer, uncovered, 15-20 min until the lentils become very soft. Pour in the coconut milk (optional) and lime juice. Adjust the seasoning.

Panini:

  1. At the same time, prepare the paninis with the rest of the ingredients. Ladle the soup into bowls, garnish with fresh cilantro leaves (optional) and serve with paninis.
This recipe is reserved to subscribers to Premium and VIP

N.B. If you are a physician or health professional, you may request free access.

Nutrition Facts Table

per 1 serving (480 g)

Amount

% Daily Value

Calories

570

Fat

19 g

29 %

Saturated 3.5 g
+ Trans 0.1 g

18 %

Cholesterol

230 mg

Sodium

1150 mg

48 %

Carbohydrate

77 g

26 %

Fibre

7 g

27 %

Sugars

5 g

Net Carbs

70 g

Protein

25 g

Vitamin A

28 %

Vitamin C

16 %

Calcium

16 %

Iron

50 %
More info

Claims

This recipe is :
Excellent source of  :
Copper, Fibre, Folacin, Iron, Magnesium, Manganese, Niacin, Pantothenic Acid, Phosphorus, Potassium, Selenium, Vitamin A, Vitamin B1, Vitamin B12, Vitamin B2, Vitamin K, Zinc
Good source of  :
Calcium, Vitamin B6, Vitamin E
Source of  :
Vitamin C, Vitamin D
Low  :
Calories, Saturated Fat
Free  :
Added Sugar, Trans Fat
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 4 ½
Fruits 0
Vegetables ½
Meat and Alternatives 1 ½
Fats 3
More info
Check out our Meal Plans for Type 2 Diabetes

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  • use my large pan with the copper bottom
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