Рецепт Spicy Lentil and Swiss Chard Soup
One-pot meals are definitely on my list of must-haves these days. It’s the easiest and fastest way to get a balanced meal for dinner without a ton of prep work or cooking time.
This soup totally fits the bill. You just throw everything into a pot, let it simmer for ~20 minutes, whip out your immersion blender and voila! You have a delicious and healthy meal ready to go (and that also freezes really well).
I served it with some toasted whole wheat pita, which made for the perfect dipping “croutons” for this recipe. The base of this soup is spicy and warming, thanks to the curry powder, cayenne, lentils and chard. The lime and yogurt add the perfect blend of acidity and coolness so that your mouth isn’t overpowered by the spiciness of this soup. We also had a ton leftover, which is now packaged neatly in our freezer for one of those long days when cooking seems absolutely impossible The husband absolutely loved it – went back for seconds… and thirds!
The Ingredients
- 1 tsp olive oil
- 1 large red onion, diced
- 4 cloves garlic, minced
- 5 teaspoons curry powder
- 1/4 teaspoon cayenne pepper
- 4 cups vegetable broth
- 1 bunch (1-pound) Swiss chard , tough stalks removed, coarsely chopped
- 2 cups dried red lentils
- 1 15oz can chickpeas, rinsed and drained
- 3/4 tsp salt
- 6 tbsp thick Greek yogurt , thinned with 2 tablespoons water
- 1 jalapeño chili, stemmed, seeded, and diced
- 1 lime, cut into wedges or slices
- The Directions
- Step 1: Heat oil in large, heavy saucepan over medium heat. Add onion, garlic, and jalapeño and cook, stirring frequently, until the onion is lightly golden, about 5 minutes. Stir in curry powder, salt, and cayenne pepper.
- Step 2: Add 4 cups broth and chard; increase heat and bring to a boil, stirring until chard is wilted. Stir in lentils and chickpeas.
- Step 3: Reduce heat to low, cover, and simmer 20 minutes, stirring occasionally, until chickpeas are tender.
- Step 4: Remove from heat. Using a hand blender, puree the soup until it is mostly creamy. (Another option is to puree half the soup (about 4 cups) in a blender or food processor; return puree to pot). Divide soup among 6 bowls. Drizzle about 1 tbsp thinned yogurt over each serving. Garnish with a few slices of jalapeño (optional) and a lime wedge.
- Spicy Lentil and Swiss Chard Soup
- Nutritional Info Per Serving: 150 Calories, 1.5g Fat (0.2g Saturated), 503.6mg Sodium, 26.3g Carbs, 7.7g Fiber, 1g Sugar, 9.4g Protein
- Ingredients
- 1 tsp olive oil
- 1 large red onion, diced
- 4 cloves garlic, minced
- 5 teaspoons curry powder
- 1/4 teaspoon cayenne pepper
- 4 cups vegetable broth
- 1 bunch (1-pound) Swiss chard , tough stalks removed, coarsely chopped
- 2 cups dried red lentils
- 1 15oz can chickpeas, rinsed and drained
- 3/4 tsp salt
- 6 tbsp thick Greek yogurt , thinned with 2 tablespoons water
- 1 jalapeño chili, stemmed, seeded, and diced
- 1 lime, cut into wedges or slices
Directions
Heat oil in large, heavy saucepan over medium heat. Add onion, garlic, and jalapeño and cook, stirring frequently, until the onion is lightly golden, about 5 minutes. Stir in curry powder, salt, and cayenne pepper.
Add 4 cups broth and chard; increase heat and bring to a boil, stirring until chard is wilted. Stir in lentils and chickpeas.
Reduce heat to low, cover, and simmer 20 minutes, stirring occasionally, until chickpeas are tender.
Remove from heat. Using a hand blender, puree the soup until it is mostly creamy. (Another option is to puree half the soup (about 4 cups) in a blender or food processor; return puree to pot). Divide soup among 6 bowls. Drizzle about 1 tbsp thinned yogurt over each serving. Garnish with a few slices of jalapeño (optional) and a lime wedge.
2.6
http://pickyeaterblog.com/spicy-lentil-and-swiss-chard-soup/
Recipe by: The Picky Eater, pickyeaterblog.com
Like Loading...
appetizers,
Cooking,
dinner,
Healthy,
Indian,
lunch,
Recipes,
Soup,
Vegetarian