Curried Lentil Soup

By cprzybyl

Preparation Time: 5 minutes
Cooking Time: 25 minutes
Servings: 4 (approximately 6 cups total)
Calories: 285 per serving
Percent from Fat: 14%
Food as MedicineSM Tip
Lentils have more protein than any other legume, next to soybeans. India's rate of Alzheimer's disease is one of the world's lowest, possibly because of the turmeric found in curry.

Culinary Taste Tip
Madras curry powder is highly seasoned, pungent and hot—highly representative of curries from southern India.

Culinary Technique Tip
Never tried curry? The key is to start at home by adding small amounts to foods you know and enjoy. Sprinkle on chicken or chops before cooking, scramble a bit with eggs, or sauté with vegetables. Your whole family will love the flavors.

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-four ths cup red lentils
• 2 teaspoons curry powder, preferably Madras curry powder (see Tips)
• 1 cup of fruity red wine such as merlot
• 4 and one-quarter cups low-salt chicken or veggie broth
• Three-four ths teaspoon salt
• One -quarter cup chopped cilantro

Preparation

Step 1

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 ¼ 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.