Curried Red Lentil Soup

Serves: 8
Fruits and Vegetables: ½ cup per serving

Ingredients

1 tablespoon vegetable or olive oil

1 medium onion, chopped

2 garlic cloves, minced

1 tablespoon grated fresh ginger or ¼ teaspoon ground ginger

¼ cup cilantro, stems included, chopped (optional)

2 teaspoons curry paste or powder

½ cup dry red lentils, rinsed

1 medium sweet potato or yam, peeled and diced

2 carrots, peeled and chopped

4 cups vegetable broth, low sodium

1 (13.5 oz) can coconut milk, light

Directions

1. Wash and prepare fresh vegetables.
2. Heat oil in a large pot over medium heat. Add onions and sauté for 3–4 minutes or until soft.
3. Add garlic, ginger, and cilantro if desired. Cook for 1 to 2 minutes. Add curry paste or powder and stir until heated through.
4. Add lentils, sweet potato or yam, carrots, and broth and bring to a boil. Reduce heat and simmer for 30 minutes or until vegetables are soft.
5. Remove from heat and stir in coconut milk.
6. Using a handheld immersion blender, puree soup in the pot. Or carefully ladle soup into a blender and puree in batches.

Directions

1. Wash and prepare fresh vegetables.
2. Heat oil in a large pot over medium heat. Add onions and sauté for 3–4 minutes or until soft.
3. Add garlic, ginger, and cilantro if desired. Cook for 1 to 2 minutes. Add curry paste or powder and stir until heated through.
4. Add lentils, sweet potato or yam, carrots, and broth and bring to a boil. Reduce heat and simmer for 30 minutes or until vegetables are soft.
5. Remove from heat and stir in coconut milk.
6. Using a handheld immersion blender, puree soup in the pot. Or carefully ladle soup into a blender and puree in batches.

Nutrition Facts

Serving size: 1 cup; Calories: 130; Carbohydrates: 19 g; Fiber: 3 g; Fat: 5 g; Saturated fat: 2 g; Sodium: 100 mg

This material is provided with funding from USDA’s SNAP and/or EFNEP programs. For more information about SNAP-Ed and EFNEP programs, visit ag.umass.edu/nutrition. The Center for Agriculture, Food and the Environment and UMass Extension are equal opportunity providers and employers, United States Department of Agriculture cooperating. Contact your local Extension office for information on disability accommodations. Contact the State Center Director’s Office if you have concerns related to discrimination at 413-545-4800, or see ag.umass.edu/civil-rights-information/civil-rights-information-resources.