Ingredients
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1 teaspoon olive oil
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1 ½ cups chopped red onion
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salt and pepper to taste
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1 (28 ounce) can diced tomatoes
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2 cups dry red lentils
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1 ½ cups frozen chopped spinach
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2 cups water
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2 teaspoons dried basil
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1 ½ teaspoons ground cardamom
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1 teaspoon ground cumin
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½ teaspoon ground cayenne pepper
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½ teaspoon curry powder
Directions
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Heat olive oil in a large pot over medium heat. Cook and stir onion in hot oil until golden brown. Season with salt and pepper. Mix in tomatoes, lentils, and spinach; pour in water. Season with basil, cardamom, cumin, cayenne pepper, and curry powder. Bring to a boil, reduce heat to low, and simmer for 25 minutes, stirring occasionally, until lentils are tender.
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Transfer soup to a blender and purée until smooth before serving.
Tips
You can also use a handheld blender to purée the soup.
Nutrition Facts (per serving)
241 | Calories |
2g | Fat |
41g | Carbs |
17g | Protein |
Nutrition Facts | |
---|---|
Servings Per Recipe 6 | |
Calories 241 | |
% Daily Value * | |
Total Fat 2g | 2% |
Saturated Fat 0g | 1% |
Sodium 268mg | 12% |
Total Carbohydrate 41g | 15% |
Dietary Fiber 15g | 54% |
Total Sugars 8g | |
Protein 17g | 33% |
Vitamin C 18mg | 20% |
Calcium 150mg | 12% |
Iron 9mg | 52% |
Potassium 946mg | 20% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.