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Preparation time: 5 minutes |
4 servings (approximately 6 cups total) |
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Cooking time: 25 minutes |
285 calories per serving, 14% from fat |
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RealAge effect if eaten 12 times a year: |
RealAge-effect ingredients: |
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A blockbuster for beta-carotene, this winner of a main dish makes your RealAge 4.6 days younger. |
Carrots, lentils, onion, red wine, yogurt, cilantro (magnesium, calcium, selenium, potassium, vitamin B3, folic acid, antioxidants, fiber, flavonoids, healthy protein) |
ingredients
1 carton (8 ounces) plain fat-free or low-fat yogurt
2 teaspoons canola oil
1 large white onion, chopped
2 large carrots, thinly sliced
¾ cup red lentils
2 teaspoons curry powder, preferably Madras curry powder (see Tips)
4¼ cups low-salt chicken or vegetable broth
1 cup fruity red wine such as merlot
¾ teaspoon salt
¼ cup chopped cilantro
preparation
Place a strainer over a bowl; line with a double thickness of paper towels. Place yogurt in strainer to drain and thicken while you prepare the soup.
Heat a large saucepan over medium-high heat. Add oil, then onion; cook 5 minutes, stirring occasionally. Stir in carrots, lentils, and curry powder; cook 1 minute. Stir in broth, wine, and salt; cover and bring to a boil over high heat. Reduce heat and simmer uncovered 18 to 20 minutes or until lentils and vegetables are tender. Ladle into soup bowls; top with thickened yogurt and cilantro.
substitutions: Garam masala may replace curry powder for a richer, rounder flavor. Garam masala is an Indian blend of dry-roasted and ground Indian spices such as curry powder, cloves, coriander, cumin, cinnamon, fennel, mace, nutmeg, black pepper, and dried chiles. Look for it in Middle Eastern or Indian markets and in the gourmet section of some supermarkets. Additional chicken or vegetable broth may replace red wine; it will give a cleaner, more beany taste to the soup. For a spicier soup, add ¼ teaspoon cayenne pepper along with the salt.
tips: Madras curry powder, representative of curries from southern India, is highly seasoned, pungent, and hot.
Strain the yogurt in the refrigerator the day before to make a tart “cream cheese” you can flavor with minced garlic and Tabasco sauce for a beautiful garnish.
nutritional analysis
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Total fat (g) 4.4 |
Sodium (mg) 633 |
Vitamin A (RE) 1024 |
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Fat calories (kc)40 |
Calcium (mg) 154 |
Beta-carotene (RE) 6076 |
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Cholesterol (mg) 4.6 |
Magnesium (mg) 68.6 |
Vitamin C (mg) 7 |
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Saturated fat (g) 1.4 |
Zinc (mg) 2.4 |
Vitamin E (mg) 0.6 |
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Polyunsaturated fat (g) 0.7 |
Selenium (mcg) 24 |
Thiamin B1 (mg) 0.3 |
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Monounsaturated fat (g) 2.3 |
Potassium (mg) 1011 |
Riboflavin B2 (mg) 0.3 |
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Fiber (g) 7.1 |
Flavonoids (mg) 2.1 |
Niacin B3 (mg) 5.2 |
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Carbohydrates (g) 34.7 |
Lycopene (mg) 0 |
Vitamin B6 (mg) 0.4 |
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Sugar (g) 8.1 |
Fish (oz) 0 |
Folic acid (mcg) 225 |
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Protein (g) 19.2 |
Nuts (oz) 0 |
Vitamin B12 (mcg) 0.6 |