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Folate-Rich Ginger Lentil Soup

Posted by H2U Women on November 8th, 2012 · 1 Comment »

Just in time for cooler weather, this Ginger Lentil Soup recipe from Health.com is not only warm and delicious, but contains 25% of your daily folate needs per serving. Folate is considered an important mood regulator, and folate deficiency has been associated with increased rates of depression. So eating plenty of foods rich in folate, including citrus fruits, dark green leafy vegetables and beans, like lentils, may help brighten your mood!

 

Ingredients

2 teaspoons olive oil

3 medium carrots, chopped

1 medium onion, chopped

2 teaspoons grated peeled fresh ginger

1 teaspoon minced garlic

1 ½ teaspoons curry powder

¼ teaspoon salt

¼ teaspoon freshly ground black pepper

2 (14-ounce) cans fat-free, low-sodium chicken broth, plus enough water to equal 4 cups

1 cup brown lentils, rinsed and drained

1 (14.5-ounce) can diced tomatoes, drained

 

Preparation

1. Heat oil in a large saucepan over medium heat. Add carrots and onion; cover and cook 3 minutes or until softened. Stir in ginger and garlic; cook 1 minute. Add curry, salt, and pepper; cook 30 seconds.

2. Stir in diluted broth and lentils; bring to a boil. Reduce heat; simmer, covered, 20 to 25 minutes or until lentils are tender. Stir in tomatoes; cover and simmer 5 minutes. Divide soup evenly among 4 bowls.

 

Per serving: calories 253, fat 3g, protein 17g, carbohydrates 42g, fiber 15g, cholesterol 0g, iron 5mg, sodium 615mg, calcium 66mg, folate 100 μg (micrograms).

 

Talk to Us:

-       Do you regulate your folate intake or take a folic acid supplement?

-       Do you have any other favorite high-folate recipes?

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