PCRM Recipe of the Week

RECIPE OF THE WEEK | Curried Lentil Soup

Serve this soup with braised collards, kale, cabbage, or a green salad and whole-grain bread or chapattis.

Ingredients

Makes 10 servings

1 cup dry lentils, rinsed
1 onion, chopped
2 celery stalks, sliced
4 garlic cloves, minced
1 teaspoon cumin seeds, or 1/2 teaspoon ground cumin
8 cups water or vegetable broth
1/2 cup dry couscous
1 cup crushed tomatoes
1 1/2 teaspoons curry powder
1/8 teaspoon black pepper
1 teaspoon salt, or to taste

Directions

Combine lentils, onion, celery, garlic, cumin, and water or broth in a large pot. Bring to a simmer, then cover loosely and cook until lentils are tender, about 50 minutes.

Stir in couscous, tomatoes, curry powder, and black pepper. Continue cooking until couscous is tender, about 10 minutes. Add salt to taste.

Nutrition Information | Per serving (1 cup):

calories: 107; fat: 0.4 g; saturated fat: 0.1 g; calories from fat: 3.5%; cholesterol: 0 mg; protein: 6.4 g; carbohydrates: 20.2 g; sugar: 1.6 g; fiber: 4.2 g; sodium: 280 mg; calcium: 34 mg; iron: 2.4 mg; vitamin C: 4.3 mg; beta-carotene: 48 mcg; vitamin E: 0.4 mg

Recipe from Jennifer Raymond M.S., R.D., found in Healthy Eating for Life to Prevent and Treat Diabetes by Patricia Bertron, R.D.

 

Please feel free to tailor PCRM recipes to suit your individual dietary needs.