Estimated Nutrition (whole recipe, rough)
What these numbers assume — 11 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Cashew | 1 oz (28g / ~18 nuts) | 157 |
| Lentil | 1/2 cup cooked (99g) | 115 |
| Yogurt | 170g plain Greek | 100 |
| Onion | 1 medium (110g) | 44 |
| Carrot | 1 medium (61g) | 25 |
| Apricot | 1 medium (35g) | 17 |
| Cumin | 1 tsp ground (2.1g) | 8 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Cilantro | 1 tbsp chopped fresh (1g) | 1 |
| Salt | 1 tsp (6g) | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- 1 cup hulled uncooked red lentils, well rinsed
- 4 cups nonfat vegetable stock
- 1 cup carrot juice
- 1 cup nonfat plain yogurt
- 6 large apricots
- 2 tsp. ground cumin, or to taste
- 2 tsp. garlic powder, or to taste
- 1 tsp. onion powder, or to taste
- Salt and freshly ground black pepper to taste
- 1/3 cup toasted cashews, coarsely chopped, for garnish, optional
- 1/2 cup cilantro leaves, for garnish
- 1/2 cup dried apricots, coarsely chopped, for garnish
- =
Directions
1. Put lentils and vegetable stock into a large saucepan, and bring to a boil over medium heat. Reduce heat to medium-low, cover pan and continue cooking for about 15 minutes more, or until lentils are tender. Remove from heat, and set aside.
2. Put 1 cup cooked lentils, carrot juice, yogurt, apricots, cumin, garlic powder, onion powder, salt and pepper into a blender or food processor, and process until smooth. Pour mixture back into pan, and reheat for 3 to 4 minutes.
3. To serve, ladle about 1 1/4 cups soup into individual bowls, and garnish with cashews, if using, cilantro leaves and apricots.