One of the challenges of living with Chronic Obstructive Pulmonary Disease (COPD) or high blood pressure is maintaining a low sodium diet. Just because you have to limit your sodium intake doesn't mean you have to eat bland, boring food.
Our Pathways Recipe of the Month is Curried Lentil and Carrot Soup from a staff member in our Foundation department. This savory soup takes very little time to make, is very flavorful, and is healthy all around. It's a win-win recipe in my book!
If you have trouble finding red lentils, check your local health food store like Whole Foods, or an Indian market. I found them in Target in the ethnic foods aisle.
1 large onion, chopped
2 large carrots, peeled and chopped
1/2 cup red lentils
2 teaspoons curry powder
4 cups low sodium vegetable or chicken broth
1 bay leaf
4 cardamom pods (optional)
3/4 cup coconut milk or evaporated milk
1 tablespoon cornstarch mixed with 2 tablespoons water
In a Dutch oven, heat oil over medium heat. Saute onion and carrot until onions begin to color. Add lentils, curry powder, broth, bay leaf, cardamom pods, and coconut milk. Bring to a boil and then lower heat and simmer for about 15-20 minutes or until lentils are soft. Remove the bay leaf and cardamom pods (which should be floating on or near the surface).
At this point, you can either use an immersion blender to puree the soup, or you can leave all the chunks. Increase heat under the soup to high and add the cornstarch slurry (or as much as you need to get the soup to the right consistency for you). Top with sour cream if desired.
Serves 4.
By Mandi Cacioppo
Our Pathways Recipe of the Month is Curried Lentil and Carrot Soup from a staff member in our Foundation department. This savory soup takes very little time to make, is very flavorful, and is healthy all around. It's a win-win recipe in my book!
If you have trouble finding red lentils, check your local health food store like Whole Foods, or an Indian market. I found them in Target in the ethnic foods aisle.
Curried Lentil and Carrot Soup
1 tablespoon oil1 large onion, chopped
2 large carrots, peeled and chopped
1/2 cup red lentils
2 teaspoons curry powder
4 cups low sodium vegetable or chicken broth
1 bay leaf
4 cardamom pods (optional)
3/4 cup coconut milk or evaporated milk
1 tablespoon cornstarch mixed with 2 tablespoons water
In a Dutch oven, heat oil over medium heat. Saute onion and carrot until onions begin to color. Add lentils, curry powder, broth, bay leaf, cardamom pods, and coconut milk. Bring to a boil and then lower heat and simmer for about 15-20 minutes or until lentils are soft. Remove the bay leaf and cardamom pods (which should be floating on or near the surface).
At this point, you can either use an immersion blender to puree the soup, or you can leave all the chunks. Increase heat under the soup to high and add the cornstarch slurry (or as much as you need to get the soup to the right consistency for you). Top with sour cream if desired.
Serves 4.
By Mandi Cacioppo
