Curry Lentil & Garbanzo Bean Soup
2.5 Carb Choices
Sodium Per Recipe: 279.5 mg
Sodium Per 1-Cup serving: 46.6 mg
2016 — ©
Garbanzo beans are pureed and stirred into the lentil soup to help flavor and thicken it.
- 4 tablespoons extra virgin olive oil, divided (trace)
- 1 medium onion, chopped (4.4 mg)
- 1 carrot, finely chopped (42.1 mg)
- 3 cloves garlic, minced (1.53 mg)
- 3 to 6 teaspoons curry powder to taste1 (4.68 mg)
- 1 cup lentils, sorted and rinsed, see step one below (11.5 mg)
- 1 carton(32 oz.)unsalted Swanson or other unsalted broth/stock2 (180 mg)
- 1 can no-salt-added garbanzo beans, drained (35 mg)
- 2 tablespoons fresh lemon juice (.305 mg)
Before cooking always examine, sort, and rinse lentils well. Lentils require no soaking.
In a large pot, for each pound of lentils (about 2 cups)
add 6-8 cups hot filtered water.
Simmer gently with lid tilted until desired tenderness is reached, about 15-20 minutes. Make sure you don't overcook them.
In a large pot or Dutch oven, heat 2 tablespoons extra virgin olive oil over medium high heat.
Sauté onion and carrots until onion is tender, 5 minutes. Stir in garlic and curry powder; sauté 1-minute. Stir in lentils and stock. Bring to a boil, reduce heat and simmer, covered, until lentils are tender, 35 to 40 minutes.
Meanwhile, puree garbanzo beans in a food processor with lemon juice, 4 tablespoons filtered water and the remaining 2 tablespoons extra virgin olive oil until smooth. When lentils are tender, stir in garbanzo bean mixture. Simmer for 10 to 15 minutes until temperature reaches 165° F, measured by a food thermometer. Season with white or black pepper and more curry powder, if desired.
¹You can adjust the curry flavor to your taste; begin by adding 3 tsp and increase as you like.
² Use either chicken, beef or vegetable broth. Water works too, but then you'll need more curry or white or black pepper.
Nutrient Data Per Cup: |
Calories: 212.6 Calories: 295.4
Protein: 13.7 g,
Carbohydrate: 36.1 g,
Dietary Fiber: 14.4 g,
Total Sugars: 3.254 g,
Total Fat: 11.1 g,
Saturated Fat: 1.437 g,
Monounsaturated Fat: 4.631 g,
Polyunsaturated Fat: 3.305 g,
Cholesterol: 0 mg,
Trans Fatty Acids: 0 g,
Total Omega-3 FA: .083 g,
Total Omega-6 FA: 0 g,
Potassium: 563.7 mg,
Sodium: 46.6 mg,
Vitamin K: 6.498 mcg
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