Soupvember: Hearty Curried Lentil Soup Recipe

As the final leaves fall off the trees and the weather turns bitterly cold (at least here in the midwest), there’s nothing better than a big bowl of warm, healthy soup. You may have noticed shift in your eating habits with the change of seasons; and to anticipate your need for a hot meal, we have this appetizing curried lentil soup recipe!

Some things to keep in mind when picking out the ideal soup recipe…

  1. Steer clear of ultra cheesy or cream based soups—while delectable, these soups pack in a lot of fat and calories.
  2. Homemade is always the best way to go—you know exactly what and how much is going into your soup and therefore your body. Canned or boxed soups are infamous for being extremely high in sodium.
  3. Chunkier is better (at least for soup)—the physical act of chewing allows the body to feel more satiated than slurping a thin soup. Load your soup with antioxidant rich vegetables and lean sources of protein.
  4. Get creative—ever heard of Kitchen Sink Soup? Look at what you already have in your cupboards and refrigerator and concoct your own soup recipe.

Curried Lentil Soup

Makes: 4 – 1 cup servings

curried-lentil-soup-recipe-image

 

Ingredients

  • 2 – 15 oz cans of lentils (ready-to-eat, pre-cooked)
  • 1 qt prepared vegetable broth
  • 1 large onion, diced finely
  • 4 stalks of celery, chopped finely
  • 2 large carrots (or handful of baby ones), chopped finely
  • 2 cloves garlic, minced
  • ¼ cup fresh cilantro, diced
  • 1 tbsp curry powder
  • 1 tsp cumin
  • 2 tbsp lemon juice
  • 2 tbsp olive oil

Directions

  1. In a large pot, saute onion and garlic in olive oil until tender for 5 minutes.
  2. Add carrots and celery to pot and cook another 7-9 minutes.
  3. Add lentils and vegetable broth. Bring to a simmer.
  4. Cover and cook at a low simmer for 20 minutes.
  5. Add cilantro, curry powder, and cumin. Simmer for 5 minutes more.
  6. Season with salt and pepper. Stir in lemon juice.

Nutrition (per serving): 224 calories, 7g fat (1g sat, 0g trans), 30g carbs (10g fiber, 3g sugar), 10g protein

What’s your favorite soup on a chilly day?

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Carly Sippel is a registered yoga teacher, certified life coach, and nutrition nut. She has a Bachelor of Science in Nutritional Dietetics from the University of Minnesota, Twin Cities. She turns her passion into practice, promoting healthy bodies in both her personal and professional life.