Fragrant and Nutritious
Curried Red Lentil and Kale Soup
SERVES 6 TO 8
Red lentils are ideal for quick cooking as they do not require pre-soaking. This soup, full of protein, beta-carotene and calcium, is perfect served with gluten-free flatbread. Use the curry powder of your choice ranging from mild to spicy.
2 tablespoons ghee or vegetable oil
1 medium onion, diced
1 celery stalk, diced
1 carrot, diced
1 teaspoon salt, divided
1 tablespoon tomato paste
1 tablespoon curry powder
1 cup red lentils, rinsed
1 cup finely chopped green or red kale
1 quart water
¼ teaspoon ground coriander
⅛ teaspoon ground cumin
¼ cup coconut cream,* for garnish
2 teaspoons lemon juice, for garnish
¼ cup diced green onions, for garnish, optional
1. In a large pot, melt the ghee over medium heat. Add the onions, celery, carrot and ¼ teaspoon salt. Cook for 5 minutes until tender.
2. Add the tomato paste and curry powder and cook for 30 seconds while stirring. Add the red lentils, kale, water, ¾ teaspoon salt, coriander and cumin. Bring the liquid to a boil. Then reduce heat to medium low, cover the pot and cook for 15 minutes or until lentils are tender.
3. In a small bowl, stir together coconut cream and lemon juice.
4. Serve the soup chunky or puree it in the blender for a smooth and creamy texture. Top with coconut cream mixture and diced onions, if desired.
Each serving contains 135 calories, 4g total fat, 3g saturated fat, 0g trans fat, 1mg cholesterol, 326mg sodium, 19g carbohydrate, 4g fiber, 7g protein.
*TIP Coconut cream is the thick milk that settles at the top in canned unsweetened coconut milk. It is sold in grocery stores and Asian markets. Do not shake the can before opening. Spoon out the thick cream from the top.
Blogger Aran Goyoaga (cannelle-vanille.blogspot.com) is a food stylist and photographer.