Curried Red Lentil Soup with Dried Cherries and Cilantro

Curried Red Lentil Soup with Dried Cherries and Cilantro
Curried Red Lentil Soup with Dried Cherries and Cilantro
  • prep: 20 min
  • cook: 30 min
  • total: 50 min
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  • servings:
  • Summary

    Spicy vegan soup with bold Indian flavors, including curry powder and coconut milk. Fresh cilantro and tart cherries round out this hearty soup. This soup's flavor depends on your selected curry powder, so choose one you love! Serve with a side of whole wheat naan, if you'd like.

    Ingredients

    • 1 tablespoon olive oil
    • 1 piece (about 2 inches) fresh ginger, peeled and finely chopped
    • 6 garlic cloves, finely chopped (about 2 tablespoons)
    • 1 large shallot, finely chopped (1/4 cup)
    • 2 large carrots, peeled and finely diced (about 1 cup)
    • 1¼ teaspoon salt
    • 2 teaspoons curry powder
    • ¾ cup unsweetened coconut milk (reduced fat or regular), divided
    • 5 cups water
    • 1 cup dried red lentils, picked over and rinsed
    • ? cup coarsely chopped tart dried cherries or cranberries
    • 3 tablespoons finely chopped cilantro stems, plus 3 tablespoons cilantro leaves for garnish

    Instructions

    Click Here For Step-By-Step Instructions

    Tags

    Nutrition

    Nutritional Info
    • Servings Per Recipe: 4
    • Amount Per Serving
    • Calories: 328 % Daily Value *
    • Total Fat: 13 g 20.73%
    • Saturated Fat: 9 g 43.24%
    • Trans Fat: 0 g %
    • Cholesterol: 0 mg 0%
    • Sodium: 1669 mg 69.53%
    • Calcium: 45 mg 4.53%
    • Potassium: 781 mg 22.31%
    • Magnesium: 0 mg 0%
    • Iron: 6 mg 31.65%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 39 g %
    • Dietary Fiber: 16 g 63.58%
    • Sugar: 2 g
    • Protein: 15 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 0 g
    • Vitamin A 5.54%
    • Vitamin C 9.14%
    • Vitamin D 0%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat2
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch2
    • Exchange - Vegetables0
    • Exchange - Lean Meat1
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total0 oz-eq
    • MyPlate - Vegetable Total0 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total3 oz-eq

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