Gingery Lentil Soup

Ingredients

• 2 teaspoonsolive oil
• 3 medium carrots, chopped
• 1 medium onion, chopped
• 2 teaspoonsgrated peeled fresh ginger
• 1 teaspoonminced garlic
• 1 1/2 teaspoonscurry powder
• 1/4 teaspoonsalt
• 1/4 teaspoonfreshly ground black pepper
• 2 (14-ounce) cans fat-free, less-sodium chicken broth, plus enough water to equal 4 cups
• 1 cupbrown lentils, rinsed and drained
• 1 (14.5-ounce) can diced tomatoes, drained

 

Preparation

1. Heat oil in a large saucepan over medium heat. Add carrot and onion; cover and cook 3 minutes or until softened. Stir in ginger and garlic; cook 1 minute. Add curry, salt, and pepper; cook 30 seconds.
2. Stir in diluted broth and lentils; bring to a boil. Reduce heat; simmer, covered, 20 to 25 minutes or until lentils are tender. Stir in tomatoes; cover and simmer 5 minutes. Divide soup evenly among 4 bowls.

Prep: 10 minutes; Cook: 35 minutes.

Yield: Serves 4 (serving size: 1 1/2 cups)

Nutritional Information

Calories per serving:	253
Fat per serving:	3g
Saturated fat per serving:	0.0g
Monounsaturated fat per serving:	2g
Polyunsaturated fat per serving:	1g
Protein per serving:	17g
Carbohydrates per serving:	42g
Fiber per serving:	15g
Cholesterol per serving:	0.0mg
Iron per serving:	5mg
Sodium per serving:	615mg
Calcium per serving:	66mg