Red Lentil Soup with Spinach, Peas, and Vadouvan or Curry
|1/2 teaspooncumin seed|
|1/2 teaspoonmustard seed|
|1 onion, chopped|
|1 1/2 cupsmasoor dal or small red lentils; picked over and rinsed|
|1/3 cupVadouvan or curry; (to taste, will be less)|
|2 cloves garlic; minced|
|1 15ounce can diced tomatoes; (I used fire-roasted)|
|3 -4 cups baby spinach; snipped with scissors|
|1 cupfrozen baby peas|
Red Lentil Soup with Spinach, Peas, and Vadouvan or Curry Preparation
Spray a large pot lightly with oil and heat it over high heat. When hot, add the cumin and mustard seed; cook for 1 minute or until seeds begin to pop. Immediately add the onion and saut? for 3 minutes. Add the lentils, water, vadouvan, garlic, and coriander. Bring to a boil, reduce heat, and cook, covered, until lentils are completely soft, about 20 minutes.
Add the tomatoes and salt to taste. Simmer, uncovered, adding more water if necessary, for about 20 minutes. Just before serving, stir in the spinach and cook just until wilted but still bright green.
Makes 4-6 servings. At 4 large servings, each provides 306 Calories (kcal); 1g Total Fat; (3% calories from fat); 23g Protein; 54g Carbohydrate; 0mg Cholesterol; 372mg Sodium; 25f Fiber. Weight Watchers Core / 5 Points.
can add tofu or shrimp if desired.
Nutritional info is without peas--need to add that in if using
May need to add a little water as lentils cook, so watch to be sure water level is not too low.
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