A generous amount of fresh ginger gives this carrot soup a punch of spicy flavor, and the cooked lentils lend a creamy texture – without a drop of cream! Comforting and warm in fall and winter, this soup is just as delicious served chilled when the weather warms up. (Be sure to talk to your diabetes care team if you are considering making changes to your meal plan.)
2 teaspoons canola oil
1 medium onion, chopped
¼ cup peeled fresh ginger, chopped
2 garlic cloves, chopped
1 teaspoon ground cumin
½ teaspoon ground coriander
⅛ teaspoon cayenne
5 cups water
3 large carrots (about 1 pound), peeled and sliced
1 cup dried red lentils, picked over and rinsed
½ teaspoon salt
¼ cup lime juice
¾ cup plain low-fat yogurt
Fresh cilantro, chopped
1. Heat the oil in a large pot over medium-high heat. Add the onion and cook, stirring often, until softened, about 5 minutes. Add the ginger, garlic, cumin, coriander and cayenne and cook, stirring constantly until fragrant, about 1 minute.
2. Add the water, carrots, lentils and salt, and bring to a boil. Cover, reduce the heat to low and simmer until the carrots are very tender, about 30 minutes. Let the soup cool slightly.
3. Puree the soup in a food processor or blender, in batches, until smooth.
4. Return the soup to the pot and set over medium heat. (If the soup is too thick, add water ¼ cup at a time to achieve desired consistency.) Cook, stirring often, until hot, about 3 minutes. Remove from the heat and stir in the lime juice. Ladle the soup into 6 bowls. Top each serving with 2 tablespoons yogurt, and sprinkle with cilantro. Serve with lime wedges.
Each serving (1 cup): 192 calories, 33 g carbohydrate, 3 g total fat, 1 g saturated fat, 2 mg cholesterol, 6 g fiber, 10 g protein, 272 mg sodium
Carbohydrate choices: 2
Food Choices: 1 starch, 2 vegetable, 1 plant-based protein
Jackie Mills is a registered dietitian who develops recipes for such national magazines as Cooking Light and Family Circle, as well as for books such as the American Medical Association Type 2 Diabetes Cookbook. She was formerly the food editor at Redbook magazine. Mills is a paid contributor for The DX. All opinions contained in this article reflect those of the contributor, and not of Sanofi US, its employees, agencies, or affiliates.
© 2015 The DX: The Diabetes Experience