Here's how I did it: (Full recipe is below. Sorry about the dark pics. Indoor lighting is the bane of my blogging existence for the record.)
Chop up one onion and saute in 1 Tbsp. of canola oil till it's softened.
Grate ginger, chop jalapeno, avoid rubbing eyes, get out cumin, curry, cinnamon, bay leaves, garlic and broth.
Saute prepared spices and aromatics. Turn on the fan. I didn't and that was a mistake. :)
Rinse and pick over the lentils.
Bring to a boil, then reduce heat and simmer partially covered for what feels like forever, but is actually closer to one hour.
Prepare a lemon for juicing and chop up a handful of cilantro leaves (or parsley, but who would do such a thing when cilantro is so delicious??)
Add cilantro and lemon juice to the soup.
Stir, top with chutney (I picked up a spicy tomato chutney at the farm market today that worked out fabulously), yogurt (optional) and enjoy. And say a prayer that the intense curry smell dissipates in the very near future.
Curried Red Lentil Soup
- 1 tablespoon canola oil
- 1 large onion,chopped
- 3 cloves garlic,minced
- 2 tablespoons minced fresh ginger
- 1 jalapeño pepper, seeded and minced
- 1 1/2 tablespoons curry powder
- 1 teaspoons cinnamon
- 1 teaspoon ground cumin
- 2 bay leaves
- 1 1/2 cups red lentils, rinsed and picked over (see Note)
- 8 cups reduced-sodium chicken broth
- 3 tablespoons chopped fresh cilantro, or parsley
- 2 tablespoons lemon juice
- 2 tablespoons mango chutney
- Salt & freshly ground pepper, to taste
- 1/3 cup plain nonfat yogurt
- Heat oil in a heavy stockpot over medium heat. Add onion and sauté until softened, 3 to 5 minutes. Add garlic, ginger, jalapeno, curry powder, cinnamon, cumin and bay leaves and cook, stirring, for about 5 minutes longer.
- Stir in lentils and broth and bring to a boil. Reduce heat to low and simmer, partially covered, until the lentils are tender, about an hour minutes.
- Discard bay leaves. Stir in cilantro (or parsley), lemon juice and chutney. Season with salt and pepper. Ladle the soup into bowls and garnish with yogurt.
Tips and Notes
- Note: Red lentils are a useful addition to your pantry because they cook in just 10 to 15 minutes. They are excellent in soups, salads and vegetarian stews. You can find them in the natural-foods section of your supermarket or through online sources.
NutritionPer serving: 268 calories; 4 g fat (1 g sat, 2 g mono); 7 mg cholesterol; 40 g carbohydrates; 19 g protein; 16 g fiber; 332 mg sodium; 549 mg potassium.
Nutrition Bonus: Folate (60% daily value), Iron (25% dv), Magnesium (17% dv), Potassium & Zinc (16% dv), Vitamin C (15% dv).
Source: Eating Well, Sept./Oct. 2010