Ladle out big bowlfuls of this Indian - style curried lentil, veggies and tofu soup that are ready in just 30 minutes!
Lentil-Tofu Soup for Two
- Prep Time 30 min
- Total 30 min
- Servings 2
- Ingredients 10
Ingredients
- 1 tablespoon canola oil
- 1 small onion, chopped (1/4 cup)
- 1 1/2 teaspoons curry powder
- 1/2 teaspoon ground cumin
- 1 clove garlic, finely chopped
- 1/3 cup dried lentils, sorted, rinsed
- 2 1/2 cups fat-free vegetable broth with 1/3 less sodium (from 32-oz carton)
- 4 oz firm tofu (from 12-oz package)
- 3/4 cup coarsely chopped fresh broccoli
- 2 tablespoons chopped fresh parsley
Instructions
-
Step1In 2-quart saucepan, heat oil over medium heat. Add onion, curry powder, cumin and garlic; cook, stirring occasionally, 4 to 6 minutes or until onion is tender. Stir in lentils and broth. Heat to boiling. Reduce heat; cover and simmer 10 minutes.
-
Step2Meanwhile, cut tofu into 1/2-inch pieces.
-
Step3Stir tofu, broccoli and parsley into simmering lentil mixture. Cook over medium heat about 5 to 8 minutes, stirring occasionally, until broccoli is crisp-tender.
Nutrition
270
Calories
10g
Total Fat
15g
Protein
31g
Total Carbohydrate
6g
Sugars
Nutrition Facts
Serving Size: 1 Serving
- Calories
- 270
- Calories from Fat
- 90
- Total Fat
- 10g
- 15%
- Saturated Fat
- 1g
- 5%
- Trans Fat
- 0g
- Cholesterol
- 0mg
- 0%
- Sodium
- 370mg
- 15%
- Potassium
- 600mg
- 17%
- Total Carbohydrate
- 31g
- 10%
- Dietary Fiber
- 7g
- 31%
- Sugars
- 6g
- Protein
- 15g
% Daily Value*:
- Vitamin A
- 40%
- 40%
- Vitamin C
- 35%
- 35%
- Calcium
- 15%
- 15%
- Iron
- 30%
- 30%
Exchanges:
2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 0 Fat;Carbohydrate Choice
2Tips from the Betty Crocker Kitchens
{{tipItemHeadingFormat.replace('{0}',props.index + 1)}}
© 2025 ®/TM General Mills All Rights Reserved