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RecipeMango Lentil Bisque

Nutrition Facts
Amount per Serving
  • Calories: 145
  • Protein: 8.5g
  • Total Fat: 1.5g
    • Saturated Fat: 0g
  • Total Carbohydrate: 195g
  • Dietary Fiber: 2g
  • Sodium: 195mg
Good For

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
This recipe makes 10 Servings
Ingredients:
  • 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)
Preparation:

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