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Curried Red Lentil and Swiss Chard Soup Recipe

Curried Red Lentil and Swiss Chard Soup Recipe

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Ingredients:

Serving

2 tbsp olive oil
1 large onion, thinly sliced
5 tsp curry powder
1/4 tsp cayenne pepper
5 cups vegetable broth
1 lb swiss chard , tough stalks removed, coarsely chopped
2 cups about 14 oz dried red lentils
1 (15 oz) can chickpeas, rinsed and drained
1 tsp salt
6 tbsp thick greek yogurt , thinned with 2 tsp. water
1 jalapeno pepper, stemmed and thinly sliced
1 lime , cut into six wedges

Directions:

Heat oil over medium heat. Add onion. Cook, stirring frequently, until light gold, about 10 minutes.
Stir in curry and cayenne. Add 4 cups broth and chard. Increase heat and bring to a boil, stirring, until chard is wilted.
Stir in lentils and chickpeas. Lower heat to low. Cover and simmer 16 - 18 minutes, stirring twice, until lentils are tender.
Remove from heat. Puree half of it; return to pot. Stir in last cup of broth and salt. Warm over low for 2 minutes.
Put into bowls. Top with thinned yogurt. Garnish with slices of jalapeno and lime.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	451.77 Kcal (1891 kJ)
Calories from fat	87.73 Kcal
		% Daily Value*
Total Fat	9.75g	15%
Cholesterol	2.79mg	1%
Sodium	1625.69mg	68%
Potassium	1326.51mg	28%
Total Carbs	70.3g	23%
Sugars	7.95g	32%
Dietary Fiber	24.88g	100%
Protein	24.67g	49%
Vitamin C	37.3mg	62%
Iron	9.3mg	52%
Calcium	139.4mg	14%

Amount Per 100 g
Calories	110.18 Kcal (461 kJ)
Calories from fat	21.4 Kcal
		% Daily Value*
Total Fat	2.38g	15%
Cholesterol	0.68mg	1%
Sodium	396.49mg	68%
Potassium	323.53mg	28%
Total Carbs	17.15g	23%
Sugars	1.94g	32%
Dietary Fiber	6.07g	100%
Protein	6.02g	49%
Vitamin C	9.1mg	62%
Iron	2.3mg	52%
Calcium	34mg	14%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

Weightwatchers Points

9

Points
10

PointsPlus

Good Points

low fat,
saturated fat free,
cholesterol free,
high fiber

Bad Points

High in Sodium

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