Curry Lentil Soupのレシピ

This is a surprisingly light and tangy lentil soup. If you are used to thick and heavy lentil soups, this one will surprise you. It's very tasty and was a great complement to the pizza recipe I just put up. This is also adapted from a Greens restaurant recipe.

準備時間: 20 分	インド料理
調理時間: 45 分	分量: 12-16

材料

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1.5 cups lentils rinsed (I used half brown lentils, half yellow lentils)
12 cups cold water
2 bay leaves
1.5 Tbsp olive oil
2 large yellow onions diced
2 tsp salt
2 Tbsp grated fresh ginger
2 Tbsp minced garlic
2 tsp yellow mustard seeds (I substituted 1 tsp yellow mustard powder)
1 Tbsp cumin seeds (I through in an extra tsp, but I LOVE cumin)
2 tsp coriander seeds (I substituted 1 tsp ground coriander)
2 large celery ribs diced
2 carrots diced
2 medium zucchini diced (I substituted 1 green bell pepper and 1 red bell pepper, diced)
2 14.5oz cans chopped tomatoes, including juice
Cayenne pepper to taste
2-3 Tbsp fresh chopped Cilantro
Lemon wedges (optional)

作り方

Put lentils in a large sauce pan with water and bay leaf, bring to boil, lower heat and simmer uncovered for 20 minutes.
While lentils cook, heat oil in a large soup pot, add onions, and 1/2 tsp salt. Saute over medium heat for 5 minutes. Add ginger and garlic cook 1 minute. Stir in spices and cook for 2-3 minutes, adding water if needed. Add the vegetables, another tsp of salt, and cook for 5 minutes. Add the tomatoes and simmer until lentils are ready, about 10 minutes.
Remove bay leaf and add lentils and their broth to the soup pot. Add salt to taste (about 1 tsp) and 2 pinches of Cayenne pepper and simmer for about 20 minutes uncovered. Check and adjust with more salt and Cayenne if needed.
Serve in bowls with a sprinkle of fresh Cilantro and lemon wedge on the side.

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Nutrition Facts

Amount Per Serving	%DV
Serving Size 334g
Recipe makes 12 servings
Calories 127
Calories from Fat 20	16%
Total Fat 2.27g	3%
Saturated Fat 0.32g	1%
Trans Fat 0.0g
Cholesterol 0mg	0%
Sodium 420mg	18%
Potassium 414mg	12%
Total Carbs 20.35g	5%
Dietary Fiber 8.8g	29%
Sugars 2.89g	2%
Protein 7.36g	12%