Spiced Coconut-Red Lentil Soup

A handheld immersion blender makes quick work of pureeing this yellow-hued soup in the pot.

Yield: 4 servings (serving size: about 1 1/3 cups)

Ingredients

• 2  teaspoons  olive oil
• 2  cups  chopped onion
• 1  tablespoon  minced peeled fresh ginger
• 1  teaspoon  ground cumin
• 1/2  teaspoon  ground coriander
• 1/8  teaspoon  ground cinnamon
• 5  garlic cloves, minced
• 3  cups  fat-free, less-sodium chicken broth
• 1  cup  dried small red lentils
• 1/2  cup  water
• 1  cup  light coconut milk
• 3  tablespoons  chopped fresh basil
• 2  tablespoons  fresh lime juice
• 1/4  teaspoon  salt

Preparation

1. Heat oil in a large saucepan over medium heat. Add onion; cook 12 minutes or until golden. Stir in ginger and next 4 ingredients (through garlic); cook 1 minute, stirring constantly. Add broth, lentils, and 1/2 cup water; bring to a boil. Cover, reduce heat, and simmer 25 minutes or until lentils are tender.

2. Remove from heat; let stand 5 minutes. Place half of lentil mixture in a blender. Remove center piece of blender lid (to allow steam to escape); secure blender lid on blender. Place a clean towel over opening in blender lid (to avoid splatters). Blend until smooth. Pour pureed mixture into a large bowl. Repeat procedure with remaining lentil mixture. Return pureed mixture to pan. Stir in milk and remaining ingredients; cook over medium heat 2 minutes.

Nutritional Information

Calories:

282 (21% from fat)

Fat:

6.7g (sat 3.2g,mono 1.8g,poly 0.3g)

Protein:

16.8g

Carbohydrate:

41.6g

Fiber:

9.3g

Cholesterol:

0.0mg

Iron:

3.9mg

Sodium:

463mg

Calcium:

65mg