Healthy eating can be tricky come the holidays: temptation is everywhere. Give your host the gift of an easy, filling, and nutritionally satisfying meal with this delicious soup jar.
Tips
- Take the time to pick through your lentils, as occasionally you may find small stones.
- Jazz up this soup with additional vegetables or proteins. Chopped carrot, chopped celery, baby spinach, or shredded chicken added during the cooking process will add body and richness, making for a more filling meal.
Curried Lentil Soup Jar
Ingredients
- 3/4 cup (180 mL) dried green lentils
- 1 Tbsp (15 mL) dehydrated minced onion
- 2 tsp (10 mL) curry powder
- 1 tsp (5 mL) paprika
- 1/2 tsp (2 mL) turmeric powder
- 1/2 tsp (2 mL) sea salt
- 1/2 cup (125 mL) unsweetened shredded coconut
- 3/4 cup (180 mL) dried red lentils
- 1 bay leaf
Nutrition
Per serving:
- calories308
- protein19g
- fat6g
- saturated fat4g
- trans fat0g
- carbohydrates47g
- sugars2g
- fibre17g
- sodium316mg
Directions
01
To a 2 cup (500 mL) clean glass jar or cello bag, add green lentils so they create a layer at the bottom. Continue layering remaining ingredients in jar. You may find it helpful to, with a small spoon, smooth down several of the ingredients (especially the lentils) after each addition so that you achieve clean visible layers. Top with lid and seal.
02
Along with the jar of dry ingredients, include a gift tag that has the following cooking instructions:
03
Bring 7 cups (1.75 L) water or reduced-sodium chicken or vegetable stock to a boil in large saucepan.
04
Stir in soup mix and bring mixture to a boil.
05
Reduce soup to a simmer and cook, covered, stirring occasionally, until lentils have softened, about 30 to 40 minutes.
06
Discard bay leaf and enjoy soup as is, or pureu0301e for a smoother texture.
