Mildly sweet carrot juice brings out the flavors of the spices in this curried soup. Look for red lentils in Indian grocery stores.

Red Lentil Soup Image - Masterfile

Ingredients

2 teaspoons vegetable oil, such as olive or canola oil

1 large onion, coarsely chopped

2 cloves garlic, minced

2 1/2 teaspoons curry powder

1/2 teaspoon salt

1/4 teaspoon black pepper

1/8 teaspoon cayenne pepper

1 cup carrot juice

1/2 pound unpeeled all-purpose potatoes, cut into 1/2-inch chunks

1 cup red lentils, rinsed and picked over

2 medium carrots, sliced

1 bay leaf

3 1/4 cups water

Directions

1. In a large nonstick saucepan, heat the oil over medium-high heat. Add the onion and garlic, and cook until the onion is tender, 5 to 6 minutes. Stir in the curry powder, salt, black pepper, and cayenne pepper, and cook, stirring, for 30 seconds.

2. Add the carrot juice, potatoes, lentils, carrots, bay leaf, and water. Cover and bring to a boil over high heat. Reduce the heat to medium-low and simmer, stirring occasionally, until the lentils are tender, about 20 minutes. Remove and discard the bay leaf before serving. Makes 6 servings

Nutrition Facts

per serving
calories 182
total fat 1.9g
saturated fat 0.3g
cholesterol 0mg
dietary fiber 7g
carbohydrate 34g
protein 9g
sodium 227mg

Good source of: beta carotene, fiber, potassium, thiamin, vitamin B6

If you are carefully watching your sodium, be sure to read this before preparing this recipe: Sodium Intake and Salt in Recipes

From The Johns Hopkins Cookbook Library: Recipes for a Healthy Heart, edited by Simeon Margolis, M.D., Ph.D. and Lora Brown Wilder, Sc.D., M.S., R.D.

Publication Review By: the Editorial Staff at Healthcommunities.com

Published: 08 Sep 2011

Last Modified: 23 Mar 2015