Ladle out big bowlfuls of this Indian - style curried lentil, veggies and tofu soup that are ready in just 30 minutes!
tablespoon canola oil
small onion, chopped (1/4 cup)
teaspoons curry powder
teaspoon ground cumin
clove garlic, finely chopped
cup dried lentils, sorted, rinsed
cups fat-free vegetable broth with 1/3 less sodium (from 32-oz carton)
oz firm tofu (from 12-oz package)
cup coarsely chopped fresh broccoli
tablespoons chopped fresh parsley
In 2-quart saucepan, heat oil over medium heat. Add onion, curry powder, cumin and garlic; cook, stirring occasionally, 4 to 6 minutes or until onion is tender. Stir in lentils and broth. Heat to boiling. Reduce heat; cover and simmer 10 minutes.
Meanwhile, cut tofu into 1/2-inch pieces.
Stir tofu, broccoli and parsley into simmering lentil mixture. Cook over medium heat about 5 to 8 minutes, stirring occasionally, until broccoli is crisp-tender.
This hearty, flavorful soup is a great way to add tofu to your diet. If you'd rather make Lentil-Chicken Soup, just substitute 3/4 cup cut-up cooked chicken (about 4 ounces) for the tofu.
NUTRITION INFORMATION PER SERVING
Serving Size: 1 Serving
- Calories from Fat
% Daily Value
- Total Fat
- (Saturated Fat
- Trans Fat
- Total Carbohydrate
- (Dietary Fiber
% Daily Value*:
- Vitamin A
- Vitamin C
Exchanges:2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 0 Fat;
*Percent Daily Values are based on a 2,000 calorie diet.