Indian-Inspired Lentil Soup
A flavorful and heart-healthy lentil soup inspired by Indian cuisine, designed to support a diet aimed at lowering high cholesterol. This soup is rich in soluble fiber, plant-based proteins, and healthy fats while being free of saturated fats, cholesterol, and refined sugars.
Ingredients
- 1 cup dried lentils, rinsed and drained
- 4 cups vegetable broth
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 tsp ginger, grated
- 1 tsp turmeric
- 1 tsp cumin
- 1 tsp coriander
- 1/2 tsp cinnamon
- 1/4 tsp cayenne pepper
- 1 can (14 oz) diced tomatoes
- 2 cups spinach, chopped
- Salt and pepper to taste
- 1 tbsp olive oil
- Fresh cilantro for garnish
Instructions
In a large pot, heat olive oil over medium heat. Add onions, garlic, and ginger. Saute until onions are translucent.
Add turmeric, cumin, coriander, cinnamon, and cayenne pepper. Stir well to coat the onions.
Add lentils, vegetable broth, and diced tomatoes. Bring to a boil, then reduce heat and let simmer for 20-25 minutes or until lentils are tender.
Stir in chopped spinach and cook for an additional 5 minutes until wilted. Season with salt and pepper to taste.
Serve hot, garnished with fresh cilantro.
Estimated Nutrition
Per serving
| Calories | 300 |
| Protein (g) | 15 |
| Carbs (g) | 45 |
| Fiber (g) | 12 |
| Sugar (g) | 5 |
| Saturated fat (g) | 1 |
| Trans fat (g) | 0 |
| Sodium (mg) | 600 |
| Cholesterol | 0 |