Sound Bites | Nutritious Nibbles

Nutritious Nibbles

The Suburban Chef
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Curry Lentil Soup

Warm up this winter with a nice, spicy soup! Lentils are loaded with fiber, as well as zinc, folate and B-vitamins. Curry, cinnamon, ginger and cumin provide a healthy dose of anti-inflammatory power as well as a nice 'kick' of flavor. Skip the jalapeno if you're a spice sissy.

Ingredients:
1 tablespoon canola oil
1 large onion, chopped
3 cloves garlic, minced
2 tablespoons minced fresh ginger
1 jalape�o pepper, seeded and minced
1 1/2 tablespoons curry powder
1 teaspoons cinnamon
1 teaspoon ground cumin
1 1/2 cups red lentils, rinsed
4 cans 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

Preparation:

Heat oil in a heavy stockpot over medium heat. Add onion and saut� 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 45 minutes.
Stir in cilantro (or parsley), lemon juice and chutney. Season with salt and pepper. Ladle the soup into bowls and garnish with yogurt.

Makes 6 servings

Nutrition Information Per 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.

Recipe adapted from www.Eatingwell.com

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