Curried red lentil soup
Savor the rich flavors of our Curried Red Lentil Soup. This hearty and nutritious vegan recipe features tender lentils, aromatic curry powder, and fresh vegetables simmered in a flavorful vegetable broth. Garnished with creamy sour cream and fresh parsley, it's a delicious and wholesome meal perfect for any season. Ready in under an hour, this easy-to-make soup is sure to become a family favorite! Discover the recipe now.
- 07 May 2024
- Cook time 30 min
- Prep time 5 min
- 6 Servings
- 9 Ingredients
Curried red lentil soup is a hearty and flavorful dish that’s perfect for any season. Combining the earthy richness of lentils with the aromatic spices of curry powder, this soup is both nutritious and satisfying. It's also simple to prepare, making it perfect for a quick weekday dinner or a cozy weekend meal.
Ingredients:
Instructions:
- In a large pot, heat 1 tablespoon of olive oil over medium heat.
- Add the finely chopped onion (160g) to the pot and sauté for about 5 minutes, or until the onion becomes soft and translucent.
- Add the minced garlic (6g) and sauté for an additional 1-2 minutes, until fragrant.
- Sprinkle 1 tablespoon of curry powder (16g) into the pot. Stir well to combine and cook for an additional minute to allow the spices to toast slightly.
- Add the rinsed and drained lentils (300g) and diced tomato (130g) to the pot. Stir everything together to evenly distribute the ingredients.
- Pour in 4 cups of vegetable broth (920g). Stir to combine and bring the mixture to a boil.
- Once boiling, reduce the heat to low and let the soup simmer for about 20-25 minutes, or until the lentils are tender and the flavors have melded together.
- For a smoother texture, you can use an immersion blender to puree the soup directly in the pot to your desired consistency. Alternatively, blend the soup in batches using a countertop blender.
- Ladle the hot soup into bowls. Swirl a tablespoon of sour cream (15g) into each serving.
- Sprinkle each bowl with chopped fresh parsley (10g) before serving.
- Serve the soup warm, accompanied by crusty bread or rice if desired.
Tips:
- Rinse the lentils well before adding them to the soup to remove any excess starch.
- If you prefer a smoother texture, use an immersion blender to puree the soup until it reaches your desired consistency.
- Adjust the level of spiciness by increasing or decreasing the amount of curry powder to suit your taste.
- For a vegan version, use a plant-based cream alternative in place of sour cream.
- Serve this soup with a side of crusty bread or naan for a complete meal.
Enjoy your delicious curried red lentil soup with a dollop of sour cream and a sprinkle of fresh parsley on top. This recipe not only provides a warming and healthy meal but also brings an exciting burst of flavors to your table. Whether you’re serving it as an appetizer or a main course, it's sure to be a hit!
| Nutrition Facts | |
|---|---|
| Serving Size | 260 grams |
| Energy | |
| Calories 100kcal | 4% |
| Protein | |
| Protein 6g | 4% |
| Carbohydrates | |
| Carbohydrates 16g | 5% |
| Fiber 6g | 15% |
| Sugar 4.13g | 4% |
| Fat | |
| Fat 3.94g | 5% |
| Saturated 0.97g | 3% |
| Cholesterol 2.95mg | - |
| Vitamins | |
| Vitamin A 40ug | 5% |
| Choline 22mg | 4% |
| Vitamin B1 0.14mg | 12% |
| Vitamin B2 0.09mg | 7% |
| Vitamin B3 0.89mg | 6% |
| Vitamin B6 0.16mg | 10% |
| Vitamin B9 100ug | 25% |
| Vitamin B12 0.01ug | 0% |
| Vitamin C 9mg | 10% |
| Vitamin E 0.21mg | 1% |
| Vitamin K 30ug | 26% |
| Minerals | |
| Calcium, Ca 30mg | 2% |
| Copper, Cu 0.17mg | 0% |
| Iron, Fe 2.01mg | 18% |
| Magnesium, Mg 27mg | 6% |
| Phosphorus, P 120mg | 9% |
| Potassium, K 330mg | 10% |
| Selenium, Se 1.68ug | 3% |
| Sodium, Na 460mg | 31% |
| Zinc, Zn 0.82mg | 7% |
| Water | |
| Water 240g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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