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Curried Lentil and Coconut Soup

Ingredients

1 Tbsp. olive oil

1 large onion, diced

3 cloves garlic, minced

1 Tbsp. fresh ginger, minced

2 Tbsp. tomato paste

2 Tbsp. red curry paste

1/2 jalapeno pepper, seeded and diced

4 cups low-sodium chicken stock

13 oz. unsweetened coconut milk 

1 15-oz. can diced tomatoes 

2 1/2 cups dry green lentils (red or yellow lentils may be substituted)

2 cups fresh spinach

1/2 lemon

2 tsp. salt

Pepper to taste

Low-fat Greek yogurt

Directions

In a soup pot, heat olive oil over medium heat. Cook onion, garlic and ginger until onion is translucent.

Add tomato paste, curry paste and jalapeno, cooking for another minute.

Add chicken stock, coconut milk, diced tomatoes and lentils. Cover and bring to a boil. Remove the lid and simmer on low heat for 20-30 minutes, until the lentils are tender.

Season with salt and pepper. Before serving, add lemon juice and stir in spinach until just wilted. Garnish each bowl with 1 Tbsp. low-fat Greek yogurt.

Yield: 4 servings

 

Nutritional information

Per serving: 488 calories, 7.9g  total fat, 30.1g protein, 75.4g carbohydrate, 26.6g dietary fiber, 1mg cholesterol, 528mg sodium, 1011mg potassium, 149.6mg calcium

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