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Curry Lentil Soup

Warm up this winter with a nice, spicy soup! Lentils are loaded with fiber, as well as zinc, folate and B-vitamins. Curry, cinnamon, ginger and cumin provide a healthy dose of anti-inflammatory power as well as a nice 'kick' of flavor. Skip the jalapeno if you're a spice sissy. Ingredients:1 tablespoon canola oil1 large onion, chopped3 cloves garlic, minced2 tablespoons minced fresh ginger1 jalapeno pepper, seeded and minced1 1/2 tablespoons curry powder1 teaspoons cinnamon1 teaspoon ground cumin1 1/2 cups red lentils, rinsed4 cans reduced-sodium chicken broth3 tablespoons chopped fresh cilantro, or parsley2 tablespoons lemon juice2 tablespoons mango chutneySalt & freshly ground pepper, to taste1/3 cup plain nonfat yogurtPreparation:

  1. Heat oil in a heavy stockpot over medium heat. Add onion and sauté until softened, 3 to 5 minutes. Add garlic, ginger, jalapeno, curry powder, cinnamon, cumin and bay leaves and cook, stirring, for about 5 minutes longer.
  2. Stir in lentils and broth and bring to a boil. Reduce heat to low and simmer, partially covered, until the lentils are tender, about 45 minutes.
  3. Stir in cilantro (or parsley), lemon juice and chutney. Season with salt and pepper. Ladle the soup into bowls and garnish with yogurt.

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Makes 6 servings Nutrition Information Per Serving: 268 calories; 4 g fat (1 g sat, 2 g mono); 7 mg cholesterol; 40 g carbohydrates; 19 g protein; 16 g fiber; 332 mg sodium; 549 mg potassium.Recipe adapted from www.Eatingwell.com.