Sunday, November 24, 2013

I'm back with Curried Tomato Lentil Soup

This soup is delicious and very warming. It's great for a blustery day like today.

Curried Tomato Lentil Soup 
adapted from 21-Day Weight Loss Kickstart by Neal Barnard, M.D.; recipe by Jason Wyrick of the Vegan Culinary Experience.

1/2 yellow onion, diced
1 small carrot, diced
1 teaspoon freshly grated ginger
3 cloves garlic, minced
1 tablespoon curry powder
1 teaspoon fenugreek seeds
2 1/2 cups vegetable broth
1/4 cup tomato paste
1/4 cup brown or green lentils
1 Yukon Gold potato, diced
1/2 cup cooked quinoa or 1/4 C uncooked quinoa

1. In a saucepan, saute the onion until golden in a small amount of oil.
2. Reduce the heat to medium. Add the carrot, ginger, garlic, curry powder, and fenugreek. Continue to saute for about 1 minute. 
3. Add the broth and tomato paste, and stir to combine completely. 
4. Bring the soup to a simmer, and add the lentils and stir. Once the soup begins to simmer again, cover the pot and reduce heat to low. Cook for 20 minutes. 
5. Add the potato and uncooked quinoa if using. Cooke covered for 5 more minutes. If using cooked quinoa, stir in after potato is cooked. Remove from heat and serve. 

Nutritional info per serving ( 3 servings): 
Cal 184.4
Fat 1.5g
   sat fat 1.1 g
Carbs 37.4g
   fiber 7.4g
   sugar 6.7g
Protein 8.2g