Contrary to what its name suggests, the colour of the «red» lentil is actually closer to orange. It is a smaller and rounder lentil than the more commonly found brown type and falls apart as it cooks. It is rich in proteins, minerals, vitamins A and B.
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Preparation : 10 min Cooking : 25 min
140 calories/serving
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- Recipe
- Nutrition Info
- Reviews( 254 )
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Ingredients
| 1 cup | red-orange lentils (dried), rinsed and drained | 190 g | |
| 1 tbsp | canola oil | 15 mL | |
| 1 | red onions, finely chopped | 150 g | |
| 2 cloves | garlic, pressed or minced | ||
| 1 tbsp | gingerroot, grated | 14 g | |
| 1/2 tsp | turmeric | 2 g | |
| 1/2 tsp | ground cumin | 2 g | |
| 1/2 tsp | curry powder | 2 g | |
| 1/8 tsp | ground cinnamon | 0.4 g | |
| 1/8 tsp | cayenne pepper | 0.4 g | |
| 4 cups | chicken broth | 1 L | |
| 3/4 cup | canned tomatoes (diced) | 200 g | |
| 2/3 cup | unsweetened coconut milk [optional] | 170 mL | |
| 1 1/2 tbsp | lime juice, freshly squeezed | 3/4 lime | |
| 1 pinch | salt [optional] | 0.2 g | |
| ground pepper to taste [optional] | |||
| 3 tbsp | fresh cilantro [optional] | 6 g |
Before you start
It is not necessary to soak the lentils in advance.
Method
- Rinse the lentils well under cold water and drain.
- Heat the oil in a pot over medium heat. Finely chop the onion, add it to the pot, and sauté with occasional stirring 4-5 min until translucent. Add the minced or pressed garlic, grated ginger and spices. Cook 1 min withstirring. Add the lentils, broth, diced tomatoes, salt, and pepper.
- Bring to a boil then reduce the heat andsimmer, uncovered, 15-20 min until the lentils become very soft. Pour in the coconut milk (optional) and lime juice. Adjust the seasoning.
- Serve in bowls and garnish with fresh cilantro leaves (optional).
Nutrition Facts Table
per 1 serving (280 g)
Amount % Daily Value |
Calories 140 |
Fat 3 g 4 % |
Saturated 0.3 g 2 % |
Cholesterol 0 mg |
Sodium 470 mg 20 % |
Carbohydrate 22 g 7 % |
Fibre 4 g 15 % |
Sugars 2 g |
Net Carbs 18 g |
Protein 8 g |
Vitamin A 7 % |
Vitamin C 12 % |
Calcium 4 % |
Iron 21 % |
More info
Claims
This recipe is :
- Diet-related health claims :
- Heart-healthy
- Excellent source of :
- Folacin, Manganese
- Good source of :
- Copper, Iron, Pantothenic Acid
- Source of :
- Fibre, Magnesium, Niacin, Phosphorus, Potassium, Selenium, Vitamin A, Vitamin B1, Vitamin B6, Vitamin C, Vitamin E, Zinc
- Low :
- Fat, Saturated Fat
- Free :
- Added Sugar, Cholesterol, Trans Fat
DIABETES Exchange
| Food Group | Exchanges |
|---|---|
| Starches | 1 |
| Fruits | 0 |
| Vegetables | ½ |
| Meat and Alternatives | 1 |
| Fats | 1 ½ |
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This recipe is in the following categories
Beans/Legumes | Soups | Low Cholesterol | Low Fat | Halal | Kosher | Low Saturated Fat | Heart-healthy | High Iron | Indian
Top Reviews
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Anonyme
october 20, 2021 | I would make this recipe again
This soup is very easy and tasty as everyone has already commented. I have substituted natural yogurt for the coconut milk and it works well, but the coconut is better.
Useful 2
Anonyme
october 20, 2021 | I would make this recipe again
Easy to make and both my husband and I loved it. It is surely to be a winter staple.
Useful 1
Anonyme
october 20, 2021 | I would make this recipe again
I made this recipe exactly as it is printed, in a larger quantity since it can be frozen. It was so delicious that I doubt any of it will actually make it to the freezer! I will definitely make this again. It was quick and easy, uses ingredients I always have on hand, and is perfect for lunch or a light supper.
Useful 1
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