Estimated Nutrition (whole recipe, rough)
Counts 9 of 10 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 9 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Olive Oil | 1 tbsp (14g) | 119 |
| Lentil | 1/2 cup cooked (99g) | 115 |
| Corn | 1/2 cup kernels (82g) | 77 |
| Onion | 1 medium (110g) | 44 |
| Turmeric | 1 tsp ground (3g) | 9 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Ginger | 1 tsp grated fresh (2g) | 2 |
| Salt | 1 tsp (6g) | 0 |
| Water | not in our table | 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
- 500 mL (2 cups) uncooked red split lentils
- 45 mL (3 tbsp) vegetable oil
- 2 onions, chopped
- 4 cloves garlic, sliced
- 2 mL (½ tsp) ground turmeric
- 7 mL (½ tbsp) salt
- 5 mL (1 tsp) black pepper
- 1 L (4 cups) lower sodium vegetable broth
- 750 mL (3 cups) water
- 30 mL (2 tbsp) chopped ginger
- 500 mL (2 cups) frozen corn
Directions
Wash lentils in a strainer until the water runs clear and reserve.
In a large pot, heat oil on medium heat. Add onions and cook for 2 to 3 minutes or until softened. Stir in garlic and cook for 1 minute. Add turmeric, salt, and pepper.
Add lentils, broth, and water. Bring to a boil and reduce to a simmer. Cook uncovered for 20 minutes or until the lentils are tender.
Stir in ginger and using a hand blender, blend until smooth.
Stir in the corn and return to a gentle simmer. Cook for 5 minutes to warm through.