Bryan's Spicy Red Lentil Soup

Name: Bryan's Spicy Red Lentil Soup
Total time: 35 min
Yield: 6 人数
Ingredients: 1 teaspoon olive oil; 🧅 1 ½ cups chopped red onion; 🧂 salt and pepper to taste; 🍅 1 (28 ounce) can diced tomatoes; 2 cups dry red lentils; 1 ½ cups frozen chopped spinach; 💧 2 cups water; 2 teaspoons dried basil; 1 ½ teaspoons ground cardamom; 1 teaspoon ground cumin; ½ teaspoon ground cayenne pepper; ½ teaspoon curry powder

コスト $10, 節約する $20

出典: Recommended by CookPal

35 分
6 人数
$10

Bryan's Spicy Red Lentil Soup

コスト $10, 節約する $20

出典: Recommended by CookPal

35 分
6 人数
$10

材料

Base
- 1 teaspoon olive oil
- 🧅 1 ½ cups chopped red onion
- 🧂 salt and pepper to taste
- 🍅 1 (28 ounce) can diced tomatoes
- 2 cups dry red lentils
- 1 ½ cups frozen chopped spinach
- 💧 2 cups water
Seasoning
- 2 teaspoons dried basil
- 1 ½ teaspoons ground cardamom
- 1 teaspoon ground cumin
- ½ teaspoon ground cayenne pepper
- ½ teaspoon curry powder

手順

Heat olive oil in a large pot over medium heat. Cook and stir onion in hot oil until golden brown. Season with salt and pepper.

Mix in tomatoes, lentils, and spinach; pour in water. Season with basil, cardamom, cumin, cayenne pepper, and curry powder.

Bring to a boil, reduce heat to low, and simmer for 25 minutes, stirring occasionally, until lentils are tender.

Transfer soup to a blender and purée until smooth before serving.

栄養素

1人前あたり

🔥

241

カロリー

17
タンパク質
41
炭水化物
2
脂肪

💡 This dish is highly customizable; you can add extra vegetables like carrots or celery.Blending the soup gives it a smooth texture, but you can also keep it chunky for variety.Serve with a slice of whole-grain bread or a dollop of yogurt for added flavor and nutrition.