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Healthy family recipe: Indian spiced spring soup

With spring upon us, yet cooler weather still looming - try this vibrant and creamy soup to beckon in the season.

    by Lizzy Smith RD, LDN, Clinical Dietitian, Healthy Weight Program at Children's Hospital of Philadelphia
    Published 

With spring upon us, yet cooler weather still looming – try this vibrant and creamy soup to beckon in the season. The red lentils in this vegetarian soup add a beautiful color and satisfying source of fiber and protein. The cumin, cinnamon, curry and paprika in this dish provide a complex warm spice flavor with added anti-inflammatory benefits from ginger and turmeric. Make sure to use canned, unsweetened coconut milk and mix well before adding for a creamy consistency. For extra spice, use whatever you have on hand like a diced red jalapeno pepper, teaspoon of red pepper flakes, or a few dashes of hot sauce to make the dish your own.

Try garnishing with cilantro and roasted nuts for crunch like cashews or peanuts. Serve alongside over top of brown rice or cauliflower rice for a lighter option. If desired, make a double recipe and freeze leftovers for quick weeknight meals.

Indian Spiced Spring Soup

Ingredients:

  1. 2 tablespoons olive or canola oil

  2. 1 yellow onion, chopped

  3. 1 carrot, peeled and diced

  4. 3 garlic cloves, minced

  5. 2 teaspoons peeled and minced ginger root

  6. 2 small firm apples, cored and diced (try pink lady or gala)

  7. 1 (14.5 oz) can diced tomatoes (fire-roasted are great!)

  8. 1 tablespoon curry powder

  9. 1 teaspoon ground cumin

  10. 1/2 teaspoon paprika

  11. 1/2 teaspoon ground cinnamon

  12. 1/2 teaspoon ground turmeric

  13. 1/4 teaspoon freshly ground black pepper

  14. 1/2 teaspoon dried thyme

  15. 1/2 cup dried red lentils (uncooked)

  16. 3 cups low-sodium vegetable broth

  17. 2/3 cup canned unsweetened coconut milk

Instructions:

1. Heat oil in a large soup pot medium-high heat. Add the diced onion, carrot and cook until soft and the onions are translucent.

2. Add the finely diced garlic, ginger, apples, and canned tomatoes to the pot. Saute for a few more minutes and add all of the spices. Toss to coat and watch carefully so spices do not burn. Add the broth and lentils and bring to a boil. Then turn down the heat to low and simmer uncovered for 30 minutes until lentils are soft.

3. Set aside approximately ¼ of the soup and puree the rest of the soup using an immersion blender or carefully transferring to a standard blender. Then mix all the pureed and set aside soup together. Return to the pot and mix in coconut milk until creamy.

4. Serve warm and enjoy!

Adapted from The Wanderlust Kitchen.