Lentil Soup with Cottage Cheese

Ingredients

• Olive oil

  Salad or cooking

  2 tbsp or 27g

• Carrots

  Raw

  1 medium or 61g

• Onions

  Raw

  ½ cup, chopped or 80g

• Garlic powder

  Spices

  1 tsp or 3g

• Onion powder

  Spices

  1 tsp or 2g

• Curry powder

  Spices

  1 tsp or 2g

• Crushed red pepper flakes

  1 tsp or 0.3g

• Cumin

  Spices, cumin seed

  1 tsp, ground or 3g

• Pepper

  Spices, black

  1 tsp or 2g

• Garlic

  Raw

  2 cloves, minced or 6g

• Tomatoes

  Red, ripe, canned, packed in tomato juice

  ½ can or 95g

• Water

  Plain, clean water

  1 cup or 237g

• Chicken broth

  Soup, canned, less/reduced sodium

  3 cup or 720g

• Lentils

  Raw

  1 cup or 192g

• Spinach

  Raw

  1 package (10 oz) or 284g

• Cottage cheese

  Lowfat, 2% milkfat

  3 cup or 678g

Directions

1. Heat olive oil over medium heat in a medium-sized saucepan.
2. Once shimmering, add chopped carrots and onions, and sauté until onions are translucent (about 5 minutes).
3. Add spices and garlic and mix for half a minute until fragrant.
4. Add tomatoes and cook for 5 minutes.
5. Add water, chicken stock, and lentils, and increase heat to high for boiling.
6. Once boiling, place lid on pan and decrease heat to low for simmering. Simmer for 15-20 minutes, or until lentils are soft.
7. Chop spinach and add to mixture.
8. Serve with cottage cheese.

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