- Calories: 145
- Protein: 8.5g
- Total Fat: 1.5g
- Saturated Fat: 0g
- Total Carbohydrate: 195g
- Dietary Fiber: 2g
- Sodium: 195mg
Thanks to the lentils, this vegetarian soup is packed with hunger-squashing protein. The mango provides Vitamin C to help boost your immune system, while the balsamic vinegar adds a tangy flavor that makes this soup extra delicious.
- Prep time
- Total Time
- 1 large red onion, finely chopped
- canola oil spray
- 2 cloves garlic, minced
- 1 tablespoon minced fresh ginger
- 1 tablespoon curry powder
- 1/2 teaspoon cayenne pepper
- 1.5 teaspoons Kosher salt
- ground black pepper, to taste
- 15 baby carrots, diced
- 1.5 cups un-cooked red lentils, rinsed
- 6 cups water
- 1 tablespoon balsamic vinegar
- 2 medium mangoes, diced
- 8 ounces silken tofu
- cilantro (optional)
Coat the base of a large pot with canola oil spray and sauté red onion over medium heat, stirring until browned and soft – about 8-10 minutes.
Toss in garlic, ginger, curry, cayenne, salt and pepper, and cook for 1 minute.
Add carrots, lentils and water. Cook, stirring occasionally, until lentils thicken, approximately 25-30 minutes.
Add mangoes, tofu, and balsamic vinegar. Puree with emersion blender until smooth, or pour into a blender and puree in batches.
Pour soup back into the pot and reheat for 2-3 minutes before transferring to serving bowls. Garnish with cilantro and a drizzle of balsamic if desired.
Serving Size: 1 cup