Curried Red Lentil Soup with Lemon - 35.8g Carbs, 16.4g Fiber, 3.7g Sugar
{I have included nutrition from calorie count to show the differences in nutrition for portion size. The above nutrition shown for the lesser serving size. Details for the nutrition included with the recipe. Take care, Gloria}
From: Vegetarian Times Inflammation Ebook.pdf
This deliciously easy soup has been a longtime favorite among
VT staffers. You can't see turmeric on the ingredients list, but
it's in there as a major component of curry powder. The soup
tastes even better the second day, after the spices have had
more time to mingle. Red lentils are ideal for fast and hearty soups because they soften quickly as they cook.
Top Inflammation Fighters:
lentils
celery
turmeric
Servings: 6
Serving Size: 1 1/2 cup
2 cups red lentils, sorted and rinsed
1 qt. low-sodium vegetable broth
1 large onion, finely chopped (2 cups)
4 celery stalks, finely chopped (1 1/2 cups)
2 large carrots, finely chopped (1 1/2 cups)
2 cloves garlic, minced (2 tsp)
1/4 cup cilantro, chopped
1 Tbsp curry powder
1 tsp ground cumin
2 Tbsp lemon juice
1. Bring lentils, broth, and 4 cups water to a simmer in large pot. Skim away foam that rises to top. Reduce heat to medium-low, cover, and simmer 5 minutes, stirring occasionally.
2. Add onion, celery, carrots, and garlic; simmer, uncovered, 20 minutes. Add cilantro, curry powder, and cumin, and cook 20 minutes more, or until lentils are soft. Season with salt and pepper, if desired, and stir in lemon juice.
Servings: 6
Serving Size: 1 1/2 cup
Nutrition per Serving:
283 Calories, 19g Protein, 2g Total Fat, <1g Sat Fat,
0mg Cholesterol, 146mg Sodium, 50g Carbs, 13g Fiber,
7g Sugars
Nutrition From: www.caloriecount.about.com
Servings: 6
Serving Size: 328 g (328 g = 11.569 oz // 11.569 fl oz = 1.446 cups)
Nutrition per Serving:
275 Calories, 10 Calories from Fat, 1.1g Total Fat, 0g Trans Fat,
0mg Cholesterol, 97mg Sodium, 47.8g Total Carbs, 21.9g Dietary Fiber,
5g Sugars, 19g Protein
Vitamin A 96% - Vitamin C 19% - Calcium 8% - Iron 33%
Nutrition Grade: A
Good points:
Very low in saturated fat
No cholesterol
Low in sodium
Very high in dietary fiber
High in iron
High in manganese
High in phosphorus
High in thiamin
Very high in vitamin A
Servings: 8
Serving Size: 246 g (246 g = 8.677 oz // 8.677 fl oz = 1.08 cups)
Nutrition per Serving:
206 Calories, 7 Calories from Fat, 0.8g Total Fat, 0g Trans Fat,
0mg Cholesterol, 73mg Sodium, 35.8g Total Carbs, 16.4g Dietary Fiber, 3.7g Sugars, 14.3g Protein
Vitamin A 72% - Vitamin C 14% - Calcium 6% - Iron 24%
Nutrition Grade: A
Good points:
Very low in saturated fat
No cholesterol
Low in sodium
Very high in dietary fiber
High in iron
High in manganese
High in phosphorus
High in thiamin
Very high in vitamin A
