Curried Lentil Soup: ChefMDTM
Aired on Lifetime Television for Women
Sunday, October 15 and December 31
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India has one of the lowest rates of Alzheimer's disease in the world. Some studies suggest this is because of the plentiful use of curry. Curry is a mixture of spices used for centuries in Eastern medicine as an anti-inflammatory. Not all curries are overly spicy. Madras is a nice mild curry. This nutritious ChefMD(tm)-approved recipe combines curry with lentils-a legume which is rich in protein. Lentils are a legume, not a bean, but like beans they're high in fiber and cholesterol-free. Grown in pods, lentils come in many colors such as red, yellow, green, brown, black and white. Balanced with onions and carrots, this nourishing curried lentil soup is simmered with wine and chicken stock until tender. Garnish with yogurt and fresh cilantro for a special lightness in flavor. Enjoy, and may you live a hundred years!
Curried Lentil Soup:
Preparation time: 5 minutes
Cooking Time: 25 minutes
4 servings (approximately 6 cups total)
285 calories per serving, 14% from fat
Ingredients:
1 carton (8 ounces) plain fat-free or low-fat yogurt
2 teaspoons canola oil
1 large white onion, chopped
2 large carrots, thinly sliced
Three-fourths cup red lentils
2 teaspoons curry powder, preferably Madras curry powder (see Tips)
1 cup fruity red wine such as merlot
4 and one-quarter cups low-salt chicken or veggie broth
Three-fourths teaspoon salt
One-quarter cup chopped cilantro
Preparation:
Place a strainer over a bowl; line with a double thickness of paper towels. Place yogurt in a strainer to drain and thicken while you prepare the soup.
Heat a large saucepan over medium-high heat. Add oil, then onion; cook 5 minutes stirring occasionally. Stir in carrots, lentils, and curry powder; cook 1 minute. Stir in broth, wine, and salt; cover and bring to a boil over high heat. Reduce heat and simmer uncovered 18 to 20 minutes or until lentils and vegetables are tender. Ladle into soup bowls; top with thickened yogurt and cilantro.
Substitutions:
Garam masala may replace curry powder for a richer, rounder flavor. Garam masala is an Indian blend of dry-roasted and ground Indian spices such as curry powder, cloves, coriander, cumin, cinnamon, fennel, mace, nutmeg, black, pepper, and dried chiles. Look for it in Middle Eastern or Indian markets and in the gourmet section of some supermarkets. Additional chicken or vegetable broth may replace red wine; it will give a cleaner, more beany taste to the soup. For a spicier soup, add 1/4 teaspoon cayenne pepper along with the salt
Tips:
Madras curry powder, representative of curries from southern India, is highly seasoned, pungent, and hot. Strain the yogurt in the refrigerator the day before to make a tart "cream cheese" you can flavor with minced garlic and Tabasco sauce for a beautiful garnish.
Nutritional Analysis:
Total fat (g) 4.4
Fat calories (kc) 4
Cholesterol (mg) 4.6
Saturated fat (g) 1.4
Polyunsaturated fat (g) 0.7
Monounsaturated fat (g) 2.3
Fiber (g) 7.1
Carbohydrates (g) 34.7
Sugar (g) 8.1
Protein (g) 19.2
Sodium (mg) 633
Calcium (mg) 154
Magnesium (mg) 68.6
Zinc (mg) 2.4
Selenium (mcg) 24
Potassium (mg) 1011
Flavonoids (mg) 2.1
Lycopene (mg) 0
Fish (oz) 0
Nuts (oz) 0
Vitamin A (RE) 1024
Beta-carotene (RE) 6076
Vitamin C (mg) 7
Vitamin E (mg) 0.6
Thiamin B1 (mg) 0.3
Riboflavin B2 (mg) 0.3
Niacin B3 (mg) 5.2
Vitamin B6 (mg) 0.4
Folic acid (mcg) 225
Vitamin B 12 (mcg) 0.6