Thursday, November 21, 2013

Curried Lentil Soup Mix #RecipeRedux

It's hard to deny the convenience of the pre-prepared mixes out there. Let's face it - it's a lot easier to pop open a jar or box, add water and pretty much walk away for a few minutes than it is to find and measure ingredients, chop produce and babysit the stove or oven for an hour. Unfortunately, box mixes make us pay the price with the fat, sugar and salt added to make up for the years-old staleness mixed with the cardboard flavour that permeates the contents.

Curried Lentil Soup MixWhen I heard that this month's #RecipeRedux challenge was "Adding Merriment to Mixes", I knew it would be the perfect opportunity to whip up a hearty, healthy go-to meal solution for one of the families on my Christmas giving list. While it's not exactly Top Ramen fast, it is a 30-minute pot-to-table meal in a bowl that requires nothing but water and a burner to complete. The earthy, spicy and exotic medley of curry, garlic, onion, apples and coconut transform the rather bland lentils, split peas and rice into an oasis of Indian flavour that is filling enough to hold it's own as a meal with naan or serve as a starter to your favourite main dish.

Not only is it vegan, nut, soy and gluten free, it's flexible depending on your palate. If spice is not your thing, the soup can easily be dialed down with a dollop of yoghurt or sour cream too - so this jar of healthy colour can find a spot on every shelf!

This month the #RecipeRedux crew is all about MIXES - From hostess gifts to holiday gifts, it’s the season for DIY offerings from the kitchen.



Curried Lentil Soup Mix
1 jar (3 cups dry) makes 10 cups prepared
1 cup red lentils
¼ cup minced dried onion
1 tbsp curry powder
¼ tsp black pepper
1 tsp garlic powder
1 cup yellow split peas
3 tbsp diced dried apples
2 tbsp dried parsley
2 tsp coconut milk powder (or coconut flour if vegan - most coconut milk powders contain casein)
¼ cup 10-minute brown rice
  1. Layer ingredients in order given in a 750 mL (3-cup) jar.
  2. Attach a label with the directions: 
  • Place lentil soup mix in a large saucepan with 8 1/2 cups water or vegetable broth. 
  • Heat to boiling on high. Reduce heat to low; cover and simmer 20 to 30 minutes, stirring occasionally. Add salt to taste.
Amount Per Serving (1 1/4 cups prepared)
Calories: 295.5
Total Fat: 0.5 g
Cholesterol: 0.0 mg
Sodium: 46.6 mg
Total Carbs: 68.3 g
Dietary Fiber: 25.1 g
Protein: 6.0 g