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Recipe: Curried Red Lentil Soup

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As we recently discussed in our article, Lentils Found to Reduce High Blood Pressure, studies have found that lentils can help diminish high blood pressure and reverse age-related decline in blood vessel health.

So today, we’re sharing a simple and delicious lentil soup recipe that’s sure to be a hit.

Vegan, Gluten and Dairy-Free One-Pot Lentil Curry Soup

The plant-based recipe is courtesy of Melissa Groves, registered dietitian and owner of Avocado Grove Nutrition & Wellness.

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She says, “I love lentils because they are an extremely affordable source of plant-based protein, and they cook quicker than any other legume. They’re high in iron, making them a great addition to any plant-based diet, and high in fiber, making them a heart healthy choice for everyone.”

Ingredients:

  • 2 tablespoons olive oil
  • 1 medium onion, diced
  • 1 cup carrots, diced
  • 2 cups red lentils
  • 28-ounce can diced tomatoes
  • 1 tablespoon curry powder
  • 2 cups baby spinach
  • 1/2 teaspoon salt
  • 1 tablespoon lemon juice

Instructions:

  1. In a large stockpot, sauté the onion in the olive oil over medium-high heat and cook for 5 minutes.
  1. Add the carrots, and cook for an additional 5 minutes.
  1. Add the tomatoes, 8 cups of water, lentils, and curry powder. Cover and turn down heat to medium-low. Simmer for 25 to 30 minutes, until lentils are soft.
  1. Stir in the spinach, salt, and lemon juice, until spinach is wilted.

Details:

Prep time: 5 mins

Cook time: 40 mins

Total time: 45 mins

Yield: 12 cups

Nutrition information per serving: 170 calories; 2.9 g total fat (0.4 g sat); 0 mg cholesterol; 129 mg sodium; 27.7 g total carbohydrates; 11.8 g fiber; 4.9 g sugar; 9.8 g protein; 43 mg calcium; 4 mg iron; 687 mg potassium.


Mary West is a natural health enthusiast, as she believes this area can profoundly enhance wellness. She is the creator of a natural healing website where she focuses on solutions to health problems that work without side effects. You can visit her site and learn more at http://www.alternativemedicinetruth.com. Ms. West is also the author of Fight Cancer Through Powerful Natural Strategies.


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