Vegetarian Lentil Curry
15 |
35 |
455 |
Ingredients |
Minutes |
Calories |
|
Prep |
Cook |
Servings |
10 min |
25 min |
3
|
This Vegetarian Lentil Tortilla Soup can be made in an instant pot or slow cooker, making it a favorite make-ahead soup recipe!
Ingredients
1 tsp
|
Avocado oil
(or olive oil)
|
1 medium pepper(s)
|
Green bell pepper
(diced)
|
1/2 cup
|
Sweet corn, canned, drained
(fresh; canned; or frozen (optional))
|
3/4 cup
|
Lentils, canned
(drained + rinsed)
|
1 can (15oz)
|
Black beans, canned
(drained + rinsed)
|
1 can(s) (15oz)
|
Pinto beans, canned
(drained + rinsed)
|
1 cup
|
Vegetable stock/broth, low sodium
((or chicken broth if needed)))
|
1 can(s) (14oz)
|
Diced tomatoes, canned
(oz canned; or diced)
|
1 tbsp
|
Tomato paste, low-sodium
|
1/2 tsp
|
Garlic powder
|
1 tbsp
|
Cumin
|
1/4 tsp
|
Cayenne pepper
(optional)
|
1 dash
|
Salt and pepper
(to taste)
|
5 tbsp
|
Greek yogurt, plain, 1% M.F.
((optional))
|
1 bunch
|
Basil, fresh
(topping)
|
Instructions
Instant pot instructions:
- Chop veggies and measure out the ingredients.
- Turn on Instant Pot or use the heavy based pot on the stove
- Add your oil, onion, bell pepper, and jalapeno, and saute for a few minutes.
- Next, add the corn, lentils, black beans, pinto beans, broth, tomato sauce, tomato paste, chili powder, garlic powder, cumin, cayenne, salt, and pepper.
- Put the lid on, and let it cook for 25-30 minutes
- Stir in the yoghurt, and serve with basil as a topping toppings!
Slow cooker instructions:
- First, chop your veggies and measure out the ingredients.
- Next, add the corn, lentils, black beans, pinto beans, broth, tomato sauce, tomato paste, chili powder, garlic powder, cumin, cayenne, salt, and pepper.
- Cook on high for 4-6 hours or low for 7-8 hours, until dried lentils, are cooked through and veggies are tender.
- At the end of the cooking process, swirl in the yoghurt.
- To serve, dish into bowls and add all your favorite toppings!
Notes:
Optional Toppings:
- Crushed tortilla chips
- Shredded cheese
- Sliced or diced jalapeños
- Chopped red onion
- Pico de Gallo or salsa
- Sliced avocado or guacamole
- Sour cream
Nutrition Facts
Per Portion
Calories
455
Calories from fat
76
Calories from saturated fat
10.8
Total Fat
8.5 g
Saturated Fat
1.2 g
Trans Fat
0
Polyunsaturated Fat
4.3 g
Monounsaturated Fat
6.7 g
Cholesterol
1.0 mg
Sodium
1353 mg
Potassium
1581 mg
Total Carbohydrate
78 g
Dietary Fiber
26.3 g
Sugars
6.5 g
Protein
29.4 g
Dietary servings
Per Portion
Meat Alternative |
2.0 |
Milk Alternative |
0.1 |
Vegetables |
4.9 |
Energy sources
Meal Type(s)