Curried Lentil Soup with Yogurt and Cilantro

By devogirl

Look for packaged precooked lentils without salt or fat added. We like Target's Archer Farms brand beluga lentils.

Yield: Serves 4 (serving size: about 1 1/2 cups soup and 1 tablespoon yogurt)

Nutritional Information
Amount per serving Calories: 221 Fat: 5g Saturated fat: 0.6g Monounsaturated fat: 2.4g Polyunsaturated fat: 1.3g Protein: 13.3g Carbohydrate: 31.7g Fiber: 11g Cholesterol: 1mg Iron: 5mg Sodium: 488mg Calcium: 62mg

Cooking Light DECEMBER 2012

Ingredients

• 1 tablespoon canola oil
• 1 cup prechopped onion
• 1 tablespoon minced fresh garlic
• 1 tablespoon minced peeled fresh ginger
• 1 1/2 tablespoons curry powder
• 1/8 teaspoon ground red pepper
• 3 cups fat-free, lower-sodium chicken broth
• 1 1/2 tablespoons balsamic vinegar
• 2 (8-ounce) packages steamed lentils
• 2 cups fresh baby spinach
• 1/4 teaspoon kosher salt
• 1/4 teaspoon freshly ground black pepper
• 1/4 cup chopped fresh cilantro, divided
• 1/4 cup plain 2% reduced-fat Greek yogurt

Details

Servings 4
Adapted from myrecipes.com

Preparation

Step 1

1. Heat a medium saucepan over medium heat. Add oil to pan; swirl to coat. Add onion; sauté 3 minutes. Add garlic and ginger; sauté 1 minute. Add curry powder and red pepper; cook 30 seconds, stirring constantly. Add broth, vinegar, and lentils. Increase heat to high; bring to a boil. Reduce heat; simmer 5 minutes.

2. Place half of lentil mixture in a blender. Remove center piece of blender lid; secure lid on blender. Place a clean towel over opening in lid. Blend until smooth. Add blended mixture, spinach, salt, and pepper to pan; stir until spinach wilts. Stir in 2 tablespoons cilantro. Serve with yogurt and remaining cilantro.