Vadouvan-Spiced Red Lentil Soup

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Vadouvan, a French-Indian spice blend similar to curry powder or garam masala, is used here to season a thick, satisfying protein- and folate-packed lentil soup.

  • 1 1/2-cup servingServings

Ingredients

  • 1 Tbs. olive oil
  • 1 large leek, white and pale-green parts quartered and chopped (1 1/2 cups)
  • 2 cloves garlic, minced (2 tsp.)
  • 1 tsp. vadouvan spice powder or garam masala
  • 2 cups chopped tomatoes, or 1 
15-oz. can chopped tomatoes
  • 1/2 cup red lentils
  • 1/4 cup quinoa
  • 2 sprigs thyme
  • 1 bay leaf
  • 1 Tbs. lemon juice
  • Fresh parsley for garnish, optional

Preparation

Heat oil in large saucepan over medium heat. Add leek, and sauté 2 to 3 minutes, or until softened. Stir in garlic and vadouvan spice powder. Add tomatoes, lentils, quinoa, thyme, bay leaf, and 6 cups water. Season with salt and pepper (if desired) cover, and bring to a boil. Reduce heat to medium low, and simmer 20 minutes, or until lentils are soft. Stir in lemon juice and parsley (if using) just before serving.

Nutrition Information

  • Serving Size: Serves 4
  • Calories: 197
  • Carbohydrate Content: 31 g
  • Fat Content: 5 g
  • Fiber Content: 6 g
  • Protein Content: 10 g
  • Sodium Content: 16 mg
  • Sugar Content: 5 g