Sweet and Sour Red Lentil Soup

From the Registered Dietitians and Chefs of NewYork-Presbyterian Hospital

Recipe Yields: 6 servings

Ingredients

  •  1 cup red lentils, washed well!
  •  5 cup low sodium vegetable or chicken stock or water, more or less as needed to cover contents of the pot.
  •  3 cups carrots cut into thick slices
  •  1 cup yam or sweet potato cut into 1 inch cubes
  •  2 onions, about 2 cups cut in chunks and separated
  •  1/2 head green cabbage, about 4 cups sliced into chunks
  •  1 teaspoon garam masala
  •  1 teaspoon curry powder
  •  2 teaspoons ground cardamom
  •  Juice and zest of 1 lemon
  •  3 tablespoons olive oil
  •  1 bunch cilantro, chopped
  •  Yogurt to serve (optional)

Directions

  1.  Bring liquid to boil with lentils, skim foam, and lower to simmer
  2.  Chop veggies into chunks and add to pot, saving 1 onion, all spices, and lemon juice and zest for later.
  3.  Simmer all together on low for 45 minutes.
  4.  While soup is cooking, in a separate sauté pan, sauté remaining onion in olive oil until fragrant, then add spices.
  5.  Add onion-spice mixture to soup pot, along with lemon juice and stir to mix.
  6.  Garnish generously with cilantro.
  7.  Serve with yogurt (optional).

Nutrition Facts

Recipe Yields: 6 servings

Amount Per Serving
Calories 305
Fat 9g (27% calories from fat)
Saturated Fat 1g (3% calories from saturated fat)
Cholesterol 0mg
Sodium 130mg
Carbohydrates 41g
Dietary Fiber 12g
Protein 15g