Blended Curried Lentil Soup




2 tablespoons avocado oil

1 large onion, finely chopped

1 large carrot, finely chopped

1 rib celery, finely chopped

3 cloves garlic, minced

2 tablespoons curry powder

4 cups low-sodium vegetable broth

1 cup water

1 1/2 cups dried lentils, washed and picked over

1/4 tsp crushed red pepper

1/4 tsp black pepper

1 tsp salt

1 cup almond milk

Chopped cilantro, optional


In a large pan, warm oil over medium heat. Cook onion, carrot and celery, stirring often, until softened, about 8 minutes. Add garlic; sauté for 1 to 2 minutes longer. Add curry powder; sauté for 2 minutes longer.

Stir in broth, water, lentils, 1/4 tsp crushed red pepper and 1/4 tsp. pepper. Bring to a boil over high heat, cover pot, reduce heat to medium-low and simmer until lentils are very soft, about 40 minutes. Remove from heat and let cool slightly. Working in batches, puree half of soup in a blender until nearly smooth. Return pureed soup to pan. Stir in almond milk and 1 tsp salt and reheat gently over medium-low heat, stirring occasionally; do not boil. Season with salt and pepper. Ladle into bowls and sprinkle with chopped cilantro just before serving, if desired.


Calories 401
Fat 21g
Satfat 13g
Protein 19g
Carbohydrate 39g
Fiber 16g
Cholesterol 0.0mg
Sodium 293mg